Name: Playbook - GoFit Training - W3/D1 Full body
Uploaded: 2021-06-22T20:46:10.989Z
Duration: 25 min
Description: W3/D1 Full body

Day 1 - Full Body
4 Rounds, rest 30 sec at end of rotation
- SA OH Reverse Lunge (R) x 10 (KB on opposite side)
- SA OH Reverse Lunge (L) x 10 (KB on opposite side)
- Sweepers x 30t (15 per side)
 
4 Rounds, no rest
- Russian Swing x 15
- Thrusters x 15

- Keep your arm completely extended holding the bell
- Step back and bring your knee down 
- Come down until both legs are about 90 degrees
- Step forward

Single arm overhead lunge (each side)

- Hold the kb with your arms extended 
- Rotate your torso rotating your leg position
- Keep your core engaged

Sweepers

4 rounds

- Hinge at the hips 
- Push your hips forward engaging your glutes as you come forward
- Swing the kb up to shoulder height

Russian swing

- Hold the kb at chest height 
- Push your hips back and down
- Reach parallel 
- Use momentum as you come out of the squat to press the kb up

Thruster

W3/D1 Full body

W3/D1 Full body

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