Name: Playbook - Raquel Santos - FULL BODY
Uploaded: 2023-02-26T01:13:09.938Z
Duration: 60 min
Description: FULL BODY

1️⃣ Sumo deadlift - 1x12-15 (warm up set), 1x10

2️⃣ 8-10 MIN AMRAP 
- KB thruster x 10 reps
- Push up DB pull through x 8 reps 

3️⃣ Sumo deadlift - 1x10 reps

4️⃣ 8-10 MIN AMRAP 
- KB sumo deadlift high pull x 10 reps
- DB weighted box jumps x 8 reps

5️⃣ Sumo deadlift - 1x10 reps

6️⃣ 8-10 MIN AMRAP 
- Reset KB swings x 10 reps
- DB overhead reverse lunges x 8 reps total (4 each side)

7️⃣ Sumo deadlift - 1x10 reps, drop til failure 

8️⃣ 8-10 MIN AMRAP 
- Alternating KB snatches x 10 reps (5 each side)
- Med ball slam burpees x 8 reps

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

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

Kettlebell thrusters

Push up DB pull through

AMRAP 1: 8-10 mins

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

Weighted box jumps

AMRAP 2: 8-10 mins

Reset kettlebell swings

Dumbbell overhead reverse lunges

AMRAP 3: 8-10 mins

Alternating kettlebell snatch

Med ball slam burpees

AMRAP 4: 8-10 mins

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