Name: Playbook - Jeremy Scott - W5/D4 S&S
Uploaded: 2024-03-19T15:15:52.848Z
Duration: 45 min
Description: W5/D4 S&S

The workout had my heart rate up but my body wasn’t very tired. I substituted the lunges for box jumps and the bear crawls for jump rope to get a bit more of a burner in

Kaylie N.

Nice workout! Starting to get the stamina!

Mike

Delwyn

Jeff Ryan

- Minute 1: Walking Lunges 
Rest 1 Minute 
- Minute 2: DB Farmers Walks 
Rest 1 Minute 
- Minute 3: Bear Crawls 
Rest 1 Minute 
- Minute 4: DB Overhead Carry (Switch arms each round)
Rest 1 Minute 
- Minute 5: DB Renegade Rows

- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Drive through your front foot to return to standing
- Step forward with the same leg and repeat 
- Complete desired reps then repeat on the opposite side

Bodyweight Walking Lunges

- Standing tall holding a dumbbell in each hand
- Engage the core and pull your shoulder blades down and back making a proud chest
- Step forward and begin walking, while keeping your head up, shoulders back, and core muscles engaged
- Continue walking for your desired time or distance

DB Farmers Carry

- Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering about an inch off the ground
- Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart
- Move your right hand and left foot forward an equal distance while staying low to the ground
- Repeat with opposite limbs for the next step
- Continue moving forward

Bear Crawls

- Hold as single DB overhead as you walk for time or distance

Single Arm DB Overhead Carry

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Working back and forth for time or reps

Renegade Rows

40 Minute EOMOM (every other minute on the minute)

W5/D4 S&S

Enjoyed it lowered weights slightly better quality reps

Shaun

Great workout! It got spicy on the third set of each movement!

Catherine Guillory

Frank

W1/D1 S&S

Thomas

Why you breathing so hard?!?!? 7 times through

Travis Campbell

W1/D2 S&S

W1/D3 S&S

Good workout beat crawls and renegades tough

Kerry

W1/D4 S&S

Man, not sure what was going on today but my strength was just not there.  I tried to push myself with the load, but I just couldn’t do it.  I did it all with light loads.  I guess better than nothing.

Yvonne

W1/D5 S&S

Always great to refresh on the proper movement!  Thanks for posting again.

Adam Livesay

W1/D6 S&S

Stretched and did 8 rounds of pushups pull ups and dips. Not much time today but got a workout in.

Sarah Miron

W1/D7 S&S

Good workout.Did 40 each leg body weight forward lunges rather than Bulgarian squats due to knee and balance issues

W5/D4 S&S

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