Name: Playbook - X2: Omar x Emily - W4/D3: Med Ball Deposit
Uploaded: 2021-01-18T11:47:59.670Z
Duration: 45 min
Description: W4/D3: Med Ball Deposit

All you need is a med ball! Let’s get maximum number of rounds in 45 min with minimal rest!

Complete a slam Burpee making sure to hop up with your feet squared off and then rotate at the core into a side wall slam

Med Ball Burpee Into Side Slam

Lay flat on your back and reach for your toes while keeping legs at 90 degrees then lower them keeping the core engaged to come up into a sit up maintaining as flat a back as possible

Med Ball Toe Touch into Crunch

Complete a deep squat and as you are moving up launch the med ball vertically with as much power as you can. Catch and then complete the next deep squat

Med Ball Squat Vertical Toss

With hands on the ball lower as slowly as you can (and keeping elbows in tricep push-ups form). Step hands down then explode up onto the ball.

Med Ball Eccentric Plyo Push-ups

Windmill the med ball making sure to maintain core engagement and then two foot laterally hop of the ball and back to complete one rep

Med Ball Windmills into Lateral Hops

W4/D3: Med Ball Deposit

Olivia

Aaron De'shon

Jasmin Limas

Daily Warm-Up

Chloe

I’m drenched In sweat!! Workout kicked my butt

Holly

Haley

W1/D1: Med Ball Deposit

Asha

Always a challenge to find a spot to fully utilize this band deposit in my home but where there's a will.....there's a way! Done✔ #OTW

Julie

W1/D2: The Band Deposit

Khushboo

Crystal

W1/D3: Kettlebell Deposit

2 rounds in 16:23 that’s all I could go for. #otw #dripharder

Laurice Martinez

W1/D4: Dumbbell Deposit

Victory Askew

David

Soooooooo grateful for this pain!!!💪🏽 I challenged a few friends!

Kierstan Taylor

W1/D5: Body Weight Cardio Deposit

Kicked my booty after a benchmark run on the treadmill

W2/D1: Med Ball Deposit

Only one round... my arms want to fall off

W2/D2: Dumbbell Deposit

By far the HARDEST workout yet! Slider burpees....YIKES! Pushed me past my limits!!

I’m dead. This workout killed me.  From my upper abs to my obliques, I have never experienced such soreness.  

Also, I have questions, like why is there some form of burpees every workout?! 😫😂

Carrie

S_ _ t just got real! Could only finish 3 full rounds with a slight adjustment for the front/lateral pushup......could only hold the plank with 10 reps/arm. Brutal movement but Imma gonna conquer them! THAT is what I like about @X2 deposits! #OPW 💯✔💪

W2/D3: Slider Deposit

Two rounds alone. Holy smokes #dripharder #otw

W4/D3: Med Ball Deposit

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