Name: Playbook - McKenzie Flinchum - Training day- 75 minutes
Uploaded: 2021-08-28T17:45:46.553Z
Duration: 75 min
Description: Training day- 75 minutes

Use a band on strict pull-ups if needed. Recommended weight for KB is 70# for men, 53# for women. Scale as needed.

-palms forward
-pull straight up
-chin over bar at top of rep
-full extension at bottom

Strict pull-ups

-hold kettlebell upside down by the handle 
-kettlebell may touch chest
-full squat while holding kettlebell

Goblet squats

-jump feet back
-chest and thighs touch floor
-jump and clap hands overhead 
-scale as needed: step back and up. finish in high plank.

Burpees

For time

Move back and forth between the 2 movements for 10:00

-hook rope to sled
-add preferred weight to sled
-hand over hand pulls
-back flat 
-lats should be working

Rope pulls

-stand tall
-hold dumbbell straight overhead, arm by ear
-elbow locked

Single arm dumbbell overhead hold

AMRAP 10:00

-sit on edge of box or bench
-lift hips off box and hold
-legs straight out in front for L position
-tuck knees for scaled version

L sit on box

-barbell in back rack position
-feet shoulder width
-toes pointed forward
-hinge over with flat back and slight bend in the knees

Empty barbell good mornings

For quality

-maintain hollow body position
-shoulders directly over hands
-elbows stay by sides
-chest touches floor
-extend elbows fully at top of rep
*scale to knees or with hands on box

Training day- 75 minutes

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