Name: Playbook - Gage Martin - W2/D5
Uploaded: 2022-11-15T17:08:27.121Z
Duration: 46 min
Description: W2/D5

Warm up:
5 Rounds:
Plate front raise X 10
Plate lateral raiseX 10

5 Rounds:
Arnold press 5X8
Diamond Push ups 5X10

5 Rounds:
Upper cuts 5X8
Chin ups 5X12

10 minutes As Many Rounds As Possible:
Plate OH hold X 45 sec.
Plank Hold X 1 minute
Handstand Hold till failure

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Plate Lateral Raise

Warm up circuit

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

W2/D5

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