Name: Playbook - Simply Mander - 12/17/22
Uploaded: 2024-01-01T19:10:19.597Z
Duration: 10 min
Description: 12/17/22

For time:
9 front squats (135/95)
21 pullups 
15 front squats 
15 pullups
21 front squats
9 pullups

Weight suggestions:
Intermediate 115/75
Beginner 95/65

For time:
9 front squats (135/95)
21 pullups 
15 front squats 
15 pullups
21 front squats
9 pullups

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

If you are confident preforming butterfly pull-ups for this workout, practice those!
Otherwise use bands for assisted pull-ups.

Pull-up (butterfly or assisted)

For time:

12/17/22

Added this on the end of a workout and it was perfect 💕

3/13/24

1/21/24

1/15/24

3/7/23

Bre Orlandos

3/1/23

First workout back after an injury and this was a good way to get back into it 🥵 Excited to be back!

Shelby

Madi

11/28/22

11/18/22

12/9/22

12/16/22

amanda

2/22/23

4/22/23

Gabrielle

This one went by fast! But such a good workout!! 😅

Stephanie

12/22/222

Molly

4/23/23

06/01/23

6/12/22

07/28/23

8/10/23

8/17/23

9/9/23

08/04/23

9/18/23

9/20/23

10/3/23

Thanks to doing the functional program I knew how to sub dumbbells for the bench press because bro dudes be hogging the equipment 😆

12/17/22

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