Name: Playbook - Frankie Dades - W3/D5 HIIT DAY
Uploaded: 2023-01-16T20:27:10.773Z
Duration: 30 min
Description: W3/D5 HIIT DAY

For time 
Deadlift 
Burpee over bar

Pick a weight that you can get at least 5 reps at one time. Don’t sacrifice your form for weight.

Pick a weight that’s tough but do able for all rounds. Break up reps as needed. Start at 10 of each then move down.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Burpee over bar

Deadlift/Burpee Over Bar

W3/D5 HIIT DAY

Hammytron

Tyler

W1/D1 CHEST/TRIS

W1/D2 BACK/BIS

W1/D3 LEGS

W1/D4 SHOULDERS

W1/D5 HIIT DAY

Patrick Sterling

Ooof the pump on that one! My triceps are done for 😅💪☠️

Heather

W2/D1 CHEST/TRIS

W2/D2 BACK/BIS

W2/D3 LEGS

W2/D4 SHOULDERS

Justin

W2/D5 HIIT DAY

W3/D1 CHEST/TRIS

W3/D2 BACK/Bis

W3/D3 LEGS

W3/D4 SHOULDERS/ARMS

W4/D1 CHEST

W4/D2 BACK

W4/D3 LEGS

W4/D5 ARMS

W4/D6 SHOULDERS

W3/D5 HIIT DAY

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