Name: Playbook - Mildred Sam Otuh - W3 D3 Full Body
Uploaded: 2022-07-03T16:50:20.429Z
Duration: 45 min
Description: W3 D3 Full Body

Maddie Sublette

Make sure you are properly warming up and cooling down

Complete 5 rounds of the following as fast as possible. Remember to write down your times so that you have something to compare to at the end of this challenge

Increase your weights at the last round

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- 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

*Reps per side*
- Stand holding a single kettlebell or a kettlebell in each hand in the racked position
- Step back into a lunge keeping chest up
- Step back to the starting position

KB front rack reverse lunge (single arm)

*Reps per side*
- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell single arm snatch

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Strength endurance testing

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Wairimu

My core is burning a lot I love it 🥵💪🏾🔥🔥

Mumu

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Lupe

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W1 D4: Cardio + Core

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Very well thought out circuit! Glutes and core engaged the whole time! Didn’t know I could do so many push-ups.

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