Name: Playbook - Raquel Santos - W1/D2 Chest & Shoulders 1
Uploaded: 2023-12-22T05:10:15.881Z
Duration: 55 min
Description: W1/D2 Chest & Shoulders 1

Main Lifts: 
Push Press - 10 min EMOM - 5 reps *Optional: plank 30s after the 5 push presses

AMRAP Circuit: 40 mins
Bridged Floor Press x10
Standing Arnold Press x12
Single Arm Iso Hold Lateral Raise x10 each side
Devil’s Press x6
Med Ball Slam Burpees x30s

Barbell Push Press

Bridged Floor Press x10
Standing Arnold Press x12
Single Arm Iso Hold Lateral Raise x10 each side
Man Makers x5
Med Ball Slam Burpees x30s

Bridged Neutral Grip Floor Press

Standing Arnold Press

Single Arm Iso Hold Lateral Raise

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell Man Makers

W1/D2 Chest & Shoulders 1

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