Name: Playbook - BondFit . - Push day finisher
Uploaded: 2023-11-21T20:09:30.364Z
Duration: 8 min
Description: Push day finisher

This endurance loaded workout focuses on strength/power. Working mostly pushing motions.

Assault bike

- Pull the dumbbell straight up leading with your elbow 
- drag up like you are zipping up your jacket. 
- Extend your arm at the top and don’t lock out knees 
- Think of getting underneath the dumbbell as you pull
- use your hips as the power source

(Complete 10 each side.)

Alternating dumbbell power snatch

- grab two plates
- Play some further than shoulder with apart
- begin push-up with hands inside of plates then push and jump, exploding to the plates on the outside. 
- keep movement going returning back to starting position.

Plyometric Push-ups

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down or jumping down controlled. 

(Use a box that’s comfortable for your level)

Box jumps

If you have a 1/2 leg lift, or want to try, go for it! If not do full or tuck ups. 
- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Push day finisher

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