Name: Playbook - Kari Moulton - W4/D6 Full Body
Uploaded: 2022-10-25T14:03:25.624Z
Duration: 45 min
Description: W4/D6 Full Body

Complete 4 AMRAPs with Deadlifts to start and in between! 

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤 Kari

- 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

Strength

- Begin with dumbells overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

Dumbbell Overhead Lunges

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell Push Press

AMRAP 1

- Sit a few inches in front of the box
- Press hips back and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Seated to Box Hop

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

AMRAP 2

- Perform a burpee 
- Jump laterally over the dumbbell
- Perfom a burpee and jump back to starting position

Burpee Over Dumbbell

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell Sumo High Pull

AMRAP 3

- Hold the dumbbell at chest height 
- Hinge at the hips and come straight down 
- Keep the correct posture 
- Focus on a slow and controlled movement

Dumbbell Seated Good Morning

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

W4/D6 Full Body

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