Name: Playbook - Sam Gwaz - THE SEVEN
Uploaded: 2024-03-22T01:23:46.466Z
Duration: 34 min
Description: THE SEVEN

Ir was perfectly challenging I loved it!!

Laura

7 rounds:
- 7 handstand wall hops 
- 7 thrusters
- 7 deadlifts
- 7 bent rows
- 7 half burpees
- 7 weighted crunches
- 7 weighted leg lifts
* move with purpose, not speed & work to limit rest between moves and sets

FOR TIME👇🏼
7 rounds:
- 7 handstand wall hops 
- 7 thrusters
- 7 deadlifts
- 7 bent rows
- 7 half burpees
- 7 weighted crunches
- 7 weighted leg lifts

hands under shoulders, feet about torso length from the wall, hop your feet up & connect with the wall before hopping back to start

handstand wall hops

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

thruster

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Place your hands on the floor in front of you 
- Hop back and bring your body to a plank position 
- Hop forward 
- Jump up

half burpee

- Hold weight with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted crunches

- Lay on your back, hands holding a weight above you
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- Maintain contact of your lower back to the floor

THE SEVEN

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