Name: Playbook - Dr. Dadbod (Todd VanKerkhoff) - Big bad basics (30 min)
Uploaded: 2023-08-23T21:57:09.840Z
Duration: 29 min
Description: Big bad basics (30 min)

Need a warmup and I didn’t have a pull up bar but didn’t know what else to sub those out with.

Bjorn

5 x 10 KB swings  EMOM

5 x 5 clean/press EMOM per side 

3 round circuit:
12 feet elevated deficit push-ups 
8 pull-ups 
10 double racked reverse lunges

5 minute EMOM 
Every 1:00, start the next set (leaves about 40s rest)

Kettlebell Swings

10 minute EMOM
Every minute, switch sides
Total 5 sets each side

Unilateral Kettlebell clean + press

3 rounds circuit:
12 feet elevated deficit push-ups 
8 pull-ups 
10 double racked reverse lunges

Rest as needed

Big bad basics (30 min)

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