Name: Playbook - Sarah Herse - Full body burn (running, DB's & ring rows)
Uploaded: 2024-03-20T21:08:55.383Z
Duration: 15 min
Description: Full body burn (running, DB's & ring rows)

Metcon 7
A. 3 rounds for time
A1. 400m run or row
A2. Devil’s press x 10 reps
A3. DB squats x 10 reps
A4. ring rows (or inverted row on bar) x 15 reps

- Let the dumbbells hang next to the body
- Hip hinge
- Lower the weights to the ground (preferably inline with shoulders)
- Lower the body to the ground
- Perform a semi-explosive triceps push-up
- Follow through and kick the legs in (underneath)
- Contract the gluteus maximus for a static hip hinge
- Firm abs
- Pull the dumbbells all the way back between the legs
- Contract the gluteus maximus and hamstrings to pull the pelvis up
- Keep the spine rigid
- Follow through while swing snatching the dumbbells overhead
- Stand up straight and achieve a proper overhead lockout
- Lower dumbbells to hanging next to the body
- Repeat

Devil's press

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Start with arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring rows

Metcon 7

Full body burn (running, DB's & ring rows)

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Full body burn (running, DB's & ring rows)

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