Name: Playbook - Laura Sanchez - W2/D2
Uploaded: 2024-02-04T19:49:24.328Z
Duration: 20 min
Description: W2/D2

- PLANK BIRD DOGS 3 x 16

AMRAP 10 MIN
- STRICT T2B 6-8
- SINGLE ARM DB DEADLIFT 16/16
- DOUBLE KB FRONT RACK REVERSE LUNGES (HEAVY) 12

- Starting in a high plank position
- Raise one foot and the opposite arm up
- Lower and repeat on the opposite side
- Alternating back and forth

R+L equals 1 rep

Plank Bird Dog

- STRICT T2B 6-8
- SINGLE ARM DB DEADLIFT 16/16
- DOUBLE KB FRONT RACK REVERSE LUNGES (HEAVY) 12

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar
- Lower with control

Strict Toes to Bar

- Stand with feet hip width apart, a single heavy dumbbell held at your side
- Slowly lower the dumbbell to the floor by sitting the hips back and down
- Extend the legs, driving your hips forward returning to the starting position
- Complete desired reps then repeat on the opposite side

16R/16L

Single Arm DB Deadlift

- Stand holding a kettlebell in each hand in the racked position
- Step back and lower your back knee until both legs are bent to 90 degrees
- Step back up to the starting position and repeat with the opposite leg
- Alternating back and forth for time or reps

R+L equals 1 rep

Double KB Reverse Lunges

AMRAP

W2/D2

W1/D1

W1/D2

W1/D3

The renegade rows turned into a BURNER 🤌🏽💥 loved these movements coupled together! FUEGO 🔥

W2/D2

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