Name: Playbook - Christine Bryan - EMOM Cardio - 35 Mins (Home or Gym)
Uploaded: 2023-01-19T06:51:48.720Z
Duration: 35 min
Description: EMOM Cardio - 35 Mins (Home or Gym)

Jordan

Set your timer for 1 minute. Every minute you’ll complete the circuit. Whatever time you have remaining is your recovery. You’ll start the same circuit again each time the new minute begins. You’ll repeat this for 8 minutes (8 rounds)

Deadlift Clean & Squat

Alternating overhead dumbbell press

Suicide Squat Jumps

EMOM 1

Switch arms each snatch. 10 snatches per arm

Alternating Dumbbell Snatch

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

25 reps per round per side 

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

EMOM 2

Burpees

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Each exercise is performed for 20 seconds, followed by 10 seconds of rest. This interval is completed 8 times for a total of 4 minutes we exercise. Complete the full 4 minutes of each exercise before moving on to the next.

EMOM Cardio - 35 Mins (Home or Gym)

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