Name: Playbook - Noah Ohlsen - Week 4 - Day 1
Uploaded: 2021-01-18T11:48:27.313Z
Duration: 45 min
Description: Week 4 - Day 1

Anthony Mota

2 sets; rest 5 min between 
9-6-9
Deadlift 335#
Bar facing burpees

+

Row 10 min easy
Assault bike 10 min easy

Hip-width stance
Hands just outside of hips
Full grip on the bar
Shoulders slightly in front of the bar
Lumbar curve maintained 
Hips and shoulders rise at the same rate
Bar moves over the middle of the foot 
Heels down
Complete at full hip and knee extension

Deadlift

Begin facing the barbell
Perform burpee
Chest and things touching the ground 
Jump up and over barbell 
Repeat

Bar facing burpee

9-6-9

Lock your feet into the straps. 
Pull the straps across the top of your foot. Secure them until they're tight to the point your feet do not slide around on the foot plate.
Get into the starting position.
Make sure to grab the handle firmly. You do not want it to slide out of your hands while you are rowing.
Push off the foot plate with your leg muscles. 
Keep your arms and torso in the original position.
Lean back into a 45 degree angle.

Rower

Assault bike

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