Name: Playbook - Omar Romero - W2/D5 METCON
Uploaded: 2023-02-24T15:06:29.023Z
Duration: 45 min
Description: W2/D5 METCON

Warmup: 3 rounds for time
Workout: 12 min AMRAP
Finale: 5 min AMRAP

Complete 3 rounds of:

12 reverse lunge knee raise hop (right)
30 second plank
12 reverse lunge knee raise hop (left)
30 second Superman

Reverse lunge knee raise hop (right)

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Reverse lunge knee raise hop (left)

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Warmup: 3 rounds for time

Complete as many rounds as you can within 12 mins:

12 burpees
16 reverse lunge
12 z-press
16 bicycles

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

12 min AMRAP

Complete as many rounds within 5 mins:

16 goblet squats
16 glute bridges

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

W2/D5 METCON

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