Name: Playbook - McKenzie Flinchum - Training Day- 60 minutes
Uploaded: 2021-09-08T20:46:54.814Z
Duration: 60 min
Description: Training Day- 60 minutes

Hard, sustainable effort. Try to go faster on round 2.

-back flat
-drive through legs
-lean back and pull handle towards upper abdomen

Rowing intervals

-feet shoulder width
-toes pointed forward
-hinge at hips
-back stays flat
-chest lifts simultaneously as your legs extend 
-mixed grip optional

Deadlift

Rest as needed, but try to move through circuit at steady pace. Scale chin ups with a band. Do Superman raises if no access to GHD.

-palms facing inward
-full extension at bottom 
-chin over bar at top of rep
-scale with band if needed

Chin-ups

-arch up at top of rep
-toes pointed downward 
-scale to Superman raises if no access to GHD machine

GHD back extensions

-shoulders and feet lifted a few inches off floor
-lower back remains on floor
-press belly button down into floor
-arms overhead for most advanced version, down by sides, or under hips (if unable to keep lower back from lifting off floor)

Hollow body hold

For quality

Try to do 1 set every :30. (3 sets per arm- 6 total)

-stand tall
-dumbbell starts at shoulder and finishes directly overhead, elbow locked
-do all reps on one side then switch arms

Single arm strict press

Strict press

Training Day- 60 minutes

Running intervals

Gymnastics conditioning

Shoulder smash

Training day- 75 minutes

It was awesome! Had to add in blocks to some of them. Body is too stiff 😂

Training Day- 60 minutes

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