Name: Playbook - GoFit Training - W1/D3 Full body complex
Uploaded: 2021-06-22T20:45:57.409Z
Duration: 25 min
Description: W1/D3 Full body complex

3 Rounds per side (6 total) for time
10 reps each
rest only as needed
- SA OH Press
- SA Front Rack Squat
- SA Split Stance Bent Over Row
- SA Split Stance Swing (KB outside of front leg)
- SL RDL (weight opposite of working leg)

- Hold the kb just above your shoulder
- Press the kb up keeping your core engaged
- Reach full extension and lower with a slow controlled motion

Single arm OH press

- Hold the kb at shoulder height
- Push your hips back and down
- Extend your legs to come up keeping your chest high

Single arm front rack squat

- Start with a split stance leaning forward with a neutral spine
- Pull the kb up
- Keep your elbow close to your body
- Engage your lat as you pull

Single arm split stance bent over row

- Start with a split stance 
- Hinge and swing the kb up 
- Focus on engaging your glute and keeping a neutral soine

Single arm split stance swing (kb outside of leg)

- Hinge at the hips keeping a flat back
- Raise your leg and lower the kb
- Reach shin height an pull up

Single arm RDL (weight opposite of working leg)

3 rounds per side

W1/D3 Full body complex

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