Name: Playbook - Kari Moulton - KYLE 🤍
Uploaded: 2022-09-26T12:23:34.940Z
Duration: 45 min
Description: KYLE 🤍

Kyle’s Sunday WOD

One Sunday morning, my husband offered up his Sunday WOD when I was feeling rather unmotivated & did not have a workout planned for the day. I jumped into the WOD & I am so glad I did because it was absolute 🔥 Yes, you’ll work hard, but you will also feel so good after!!

- 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

- Start with the bar at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Extend your legs to stand up

Barbell Hang Clean

- Begin with bar at your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead
- Softley bend your knees catching the barbell as you lower back down to shoulders and repeat for remaining reps

Barbell Push Press

- If working in team of two, complete as many CALS as possible while partner is completing all other exercises. Switch out once partner is finished other exercises 
- Work for time, distance, or calories
- Increase speed as comfortable

• Optional • Assault Bike

5 RFT

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

4 RFT

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Include intervals by sprinting for set time or distance and slow pace back down to jog once the time/ distance is achieved. Repeat for remained of run

KYLE 🤍

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