Name: Playbook - Omar Romero - W3/D3 METCON
Uploaded: 2023-02-24T15:06:29.042Z
Duration: 45 min
Description: W3/D3 METCON

Warmup: 3 rounds for time
Workout: 16 min EMOM
Finale: 1 plank for time

16 skaters 
12 devil press
30 second hollow hold

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

Dumbbell devil press

Hollow hold

3 rounds for time

12 burpees 
16 dumbbell lateral lunge
12 kneeling shoulder press
16 z sit up

- 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

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

Kneeling dumbbell press

Z sit up

16 min EMOM

DO 1 REP FOR AS LONG AS YOU CAN

- 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

W3/D3 METCON

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