Name: Playbook - Emily Breeze Ross Watson - 10 Min EMOM plus 3 Rounds
Uploaded: 2023-03-13T19:05:06.720Z
Duration: 20 min
Description: 10 Min EMOM plus 3 Rounds

Phew. I ran out in the cold rain and it kicked my booty haha 😂 love it though.

Naomi

Legs are on FIRE.  Day 3, DONE.  I hope you know how much your program and encouragement are helping me get back in shape!

Claire

Great!! Is the Romanian deadlifts for 1 leg or 2? The video shows both legs but the description says 10 each leg. I ended up doing it how the video showed and just 20 total each time!

Emily

10 min EMOM - Every Minute on the Minute

Odd Minute: 30 sec handstand hold against wall or plank 
Even Minute: 25 jumping squats

then

3 Rounds

200m run
20 KB swings
20 (10 each leg) Single leg Romanian deadlifts

- Get as close to the wall as possible
- Hold the position keeping your body tight
- Make sure to breathe

Handstand Hold Against Wall

- Start in a plank position
- Keep your core engaged

Plank Hold

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up out of squat through full hip extension keeping your chest up
- Your knees should be inline with your toes

Jumping Air Squats

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Sprinting is a more powerful, faster form of running that can only be performed in short spurts.

Running

- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling the KB forward and up
- Stopping just in front of the shoulders 
- Allow KB to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

10 Min EMOM plus 3 Rounds

Jacquelyn

Meleni

30-25-20-15-10-5

Martha

As a new mom I love the shorter but intense workouts. Such a challenge but also so so fun.

Sukh

Iliana

AMRAP Circuit

Burpees are my Favorite

20 Min AMRAP

Can you leave the 21 day challenge up? I’m starting it today (Jan 1)

donna

Yeah those makers though. Phewww. Got to say loving it though

Ugh manmakers! Brutal! Had to make some modifications after 10 but got there!

Kasi

DB Workout and 3 Rounds

After SEVERE food poisoning this weekend and having to take 2 days off, I’m back at it.  Trying not to beat myself up for missing two days, but just give myself grace and getting right back to it.  My day 5 complete.  16 more to go 🙌🏻

5 Round Circuit

I’ve missed a few days (not in a row), so bc ping to try to do double days a couple times to catch up… we’ll see how this goes… haha

Death By Tuck Jumps

24 Min EMOM

Kelsie

Abdominals are on fire!!! 

Great workout!!!

Sarah

21-15-9

Took me 35 minutes 🤷🏻‍♀️ What you have reminded me is that I CAN work workouts into my schedule.  Have to bake brownies for 20 minutes for a work potluck?? Great, workout WHILE those brownies are baking 💪🏼 

‘It’s not ‘motivation, action, results’, it’s ‘action, results, motivation’.  BAM 🙌🏻

Hoping I can still access the 21 day challenge workouts even after it’s done!

30-20-10-20-30

Great challenge for my abs. I needed to rest my sore arms from doing 30-25-20-15-10-5!

Elyse

Cardio and Abs

5 Rounds and Cardio

100-80-60-40-20

You know what this workout reminded me?!? NOT to take a week off regardless of circumstance…. 🤣🤷🏻‍♀️ #backatit

😮‍💨😮‍💨😮‍💨🙌🏽

Michelle Lanterman

9 months postpartum with my third baby in 5 years...very close to barfing. But I LOVED it. 😂

Tara

4 Rounds

10 to 2, 25 to 5 and Cardio

Sovi

Full Body plus Cash Out

Stephanie

Thanks for this! Finished the 21 day challenge!

20 Min EMOM

22 Min AMRAP

You know what you call working out (in your pajamas) after a margarita?! Balance. 🤣🤣 Thanks for the motivation!

10 Min EMOM plus 3 Rounds

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