Name: Playbook - ROSIE ELIASON WELLNESS - W5/D2 UPPER BODY - Push + Conditioning
Uploaded: 2022-10-27T18:27:17.441Z
Duration: 60 min
Description: W5/D2 UPPER BODY - Push + Conditioning

Starting with bench, lots of chest/tricep and shoulder accessory work and a 16 min conditioning emom to complete!

YOU GOT THIS!

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- From the half kneeling position perform a single arm shoulder press
- Press from the same side as the down knee
- Repeat for desired reps
* Work both sides

Dumbbell half kneeling shoulder press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

OH Press + Tri's

Incline dumbbell narrow chest press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

Chest Chest Chest

Complete as an EMOM (every minute on the minute). Complete the allotted reps/meters within the minute and use the remainder of that minute to rest. 
For example, Minute 1: row 100m, then rest until min 2 begins. 
min 2: complete 40s mountain climbers, then rest until min 3 begins.
min 4: complete 8 DB clusters, rest until min 4 begins, AND SO ON.

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- Start in a plank position 
- Drive one knee to same elbow to make contact
- Alternate each rep, keeping it slow and controlled

Slow Mountain climbers

- Take dumbbells from the ground to your shoulder
- Lower into a squat
- At the top of the squat press the dumbbell overhead
- Lower weight

Dumbbell cluster

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Half kneeling wood chopper

16 MIN EMOM

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