Name: Playbook - Omar Romero - W3/D2 STRENGTH
Uploaded: 2023-02-24T15:06:29.038Z
Duration: 45 min
Description: W3/D2 STRENGTH

9 min EMOM followed by 7 strength exercises

16 air squats 
12 inch worms 
8 Superman Pulldown

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Inch worm

Superman Pulldown

9 min EMOM

- With dumbbells in both hands ,arms extended overhead 
- Walk forward for distance or time

Dumbbell overhead walks (double)

Suitcase alternating single leg deadlift

- 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

Cable Lat Pulldown

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

W3/D2 STRENGTH

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