Name: Playbook - X2: Omar x Emily - W5/D1: Upper Body
Uploaded: 2021-01-18T11:49:42.319Z
Duration: 45 min
Description: W5/D1: Upper Body

Shrey

🤦🏽‍♂️Failed in the last cluster. But got it done. Took a couple try’s for the 15 secs. Ended up with 8-11-15-13-15-15 Sec sets.

Khalil Blaine

You can show me new things every single day! 
Really enjoy it!
👌🏻

Beni

Bands got my arms feeling like noodles!! Get it in this Monday.
 ❌✌🏽 fam

Davone

Remington White

Complete all rounds of Cluster 1 first before moving into Cluster 2, etc.

What You Need:
➡️ Barbell
➡️ Dumbbells
➡️ Med Ball
➡️ Bands (light to medium resistance)

Focus on the explosiveness off the chest for speed in good form

Complete 8-10 reps

[Barbell] Band Bench for Speed

Can complete using smith machine bar or squat rack

Complete 8-10 reps

[Body Weight] Inverted Rows

Keep Knee hovering above the ground

Complete 8 on each side

[Med Ball] Lunge Stance Side Wall Slam

Cluster 1

Complete 10 per side 

Modification :
➡️ rest Knee on the ground

[Dumbbell] Lunge Hold Clean to Press

Use a medium to heavy band and attach on pull-up bar

Hold band at a distance that creates enough tension 

Complete 10-12 reps

[Band] Squat Hold to Pull-Down

Hold plank on elbows and complete 10 rows on one wide then on the other

[Band] Plank Rows

Cluster 2

FOR SPEED

attach band around bars and across back (modification: just do Body Weight)

Get as many reps as can in 15 sec

[Band] Deep Dips

FOR SPEED

As many reps as you can in 15 sec

[Band] Curls

[Band] Seated Rows

Cluster 3

W5/D1: Upper Body

W1/D5: Cardio

Aidysn

Camille Thomas

W1/D6: Mobility

Parlae

Kierstan Taylor

Rudy

W1/D7: Active Recovery

W2/D1: Upper Body

Anil Yavuz

Christy

W2/D2: Lower Body

W2/D3: Cardio

W2/D4: Total Body

The hardest cardio I’ve done in a long time. A deposit made nonetheless.

W2/D5: Cardio

My whole body sweating. My sweat became my water source.

W5/D1: Upper Body

Community

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