Name: Playbook - Kaysi Marshall - Pyramid - Row/DB/Box/Run
Uploaded: 2024-01-07T19:56:04.083Z
Duration: 50 min
Description: Pyramid - Row/DB/Box/Run

Start a clock and chip away at this full body pyramid. Rest as needed. 


10-20-30-40-30-20-10
Calories Rowing
Box Step Offs
DB G2OH Alternating
Plank Side Tuck
100-200-300-400-300-200-100
Running Meters

- Use the rower and complete calories prescribed for each round

Rowing

- Start with both feet on a box
- Step off with one, step up and switch at the top, alternating each rep

Box Step Off

- Starting with dumbbell on ground
- From squat position pull dumbbell up toward your shoulders
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

DB G2OH Alt

- Start in high plank with your hands under your shoulders
- Jump both feet in/wide towards one elbow
- Jump back to high plank and alternate sides each rep

Plank Side Tuck

Running

Pyramid

Pyramid - Row/DB/Box/Run

Lisa

DB + Cardio

Maryna_J

Rowing + Core

Aimee

Great workout Kaysi as always! This app is perfect when you’re out of town:)

Erika

Cardio + Core

Molly

ANDREA Keefer

Squat + Row Countdown

Another awesome workout. The app is perfect for vacation. Thanks KMF

Annette Shaffer

Ascending Ladder - Deadlifts + Bike

Awesome workout in hotel gym. Perfect! Burpee to tred got spicy

30 Minute AMRAP

Anthea

DB + Bench Intervals

Erin

Amazing. Oh how Kaysi has me loving and hating these all at the same time! 

https://kaysimarshallfitness.com/

Trupti

30 Minute AMRAP - DB

Claudia Howell

Love this workout - I went heavy for part 1…. 🥵 got really spicy!

Kaysi

DB METCON

If you had a rough week and just need a quick win, this is it.

I loved that workout! 😃 Quick and spicy 🌶 that final round! 🙌🏻

Weight Plate Metcon

This is such a good 45 minute workout. Wow! Good to be back on the rower.

Jenna

45 minute - DB AMRAP

Great way to start the day! Got challenging at the end 🥵

3 Part Mash-Up

Rebecca

DB Metcon (+ running)

Descending Ladder

Very good full body. Did five rounds but went a little over 30 minutes.

Rowing + DB - 30 Minute AMRAP

Oonagh

My favorite way to use an hour in the gym! This is a must try! 🙌🏼🥵

Pyramid - Row/DB/Box/Run

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