Name: Playbook - Omar Romero - W2/D4 STRENGTH
Uploaded: 2023-02-24T15:06:29.020Z
Duration: 45 min
Description: W2/D4 STRENGTH

20 jumping jacks
16 renegade rows
12 Psoas March

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Psoas march

Warmup: 9 min EMOM

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Single leg deadlift (left)

Single leg deadlift (right)

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

W2/D4 STRENGTH

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