Name: Playbook - Emily Breeze Ross Watson - 12-10-8-6-4-2 and Cash out
Uploaded: 2023-07-01T01:21:35.730Z
Duration: 30 min
Description: 12-10-8-6-4-2 and Cash out

Loved it. Quick 30 minutes while my husband watched the kids!!!

Sarah E

12-10-8-6-4-2 Rep Scheme 

V-ups
Box dips/ring dips
Strict press

Will be as follows: 12 V-ups, 12 box dips, 12 strict press, 10 V-ups, 10 box dips, 10 strict press, 8 V-ups, etc… 

then

Cash out 

75 Burpees
50 Air squats
25 Burpees 
15 Air squats

- Lie on your back and extend your arms behind your head. 
- Keep your feet together and toes pointed.
- Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. 
- Keep your core tight as you reach for your toes with your hands. 
- Slowly lower yourself back down to the starting position.

V-ups

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box Dips

- Adjust height of rings so feet do not touch the ground 
- Mount the rings and assume support position 
- You should be above the rings, arms straight, supporting your body weight 
- Lower your body down by bending your elbows, keeping shoulders close to your sides 
- Keep movement steady and controlled 
- If possible, continue down until your shoulders almost touch your hands for full range of motion 
- Press body back to starting position 
- Legs can be bent, crossed or straight 
- To target triceps, ensure your body is straight up and down. Leaning over will activate chest muscles

Ring Dips

- Start with your arms at 90 degrees
- Press the barbell straight up
- Lower with a slow controlled motion

Strict Press

- Bending at your hips and knees, reach down to put your hands on the ground
- Extend your legs out behind you and quickly hop into a push up position 
- Keeping hands on the ground, reverse the leg drive motion to bring your feet back under you
- Stand back to your feet 
- Increase speed as you feel comfortable

Burpees

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

Air Squats

12-10-8-6-4-2 and Cash out

💪💪💪 another amazing workout. Secretly looking forward to the one minute rest after each round, lol.

Sukh

Kaitlyn

Paulina

3 Rounds

It’s a love/hate relationship with the burpees! 🥵

Heidi

Iliana

The time on these seems to be off-I’ve don’t the first two full body workouts and they don’t take me 45 min

donna

21-15-9 plus 4 Rounds

Callia

2 Rounds and Cash Out

Burpee’s at the end were killer! Great workout!

Jamie

Baby Fran burn. Waited one min between rounds! Went and got my level 1 this weekend so I’m still amped up from all that energy. Awesome workout!

Meleni

First time doing burpees in over 2 years. Whew!!!

Lindsey

DB and Burpees

My knees are probably not happy with me after this. Lol, but it was a great workout.

Martha

This was one of my favorite of yours! From the beginning, I did half step up and half box jumps bc it’s been since before pregnancy that I’ve done box jumps and needed to gain that confidence back.  Took me 27:54 with putting my workout partner (aka 5 month old) down for a nap in between.  I will be SORE tomorrow and love every second! 

Also, I did CrossFit for about 5 years until 2020 and then decided I needed a change anyway when the gym shut down.  I’ve been doing your workouts (off and on, but now WAY on) since and my 5’3” legs have never felt stronger, but also LEANER.  Thank you! 

👆🏻Long 🤷🏻‍♀️

Claire

40-30-20-10-20-30-40

Amanda

First workout of the new year. Sweating feeling great. Not a new me but a better me. Falling back in love with workouts and my self. Thank you for the continuous push in these workouts :)

Fight Gone Bad Style

Descending Rounds

Joyce

Whew. Tough … marking this with a star to come back to as a way to test my progress.

Candice

OH squats and 100 reps

Great workout. Ran my best mile to date; and I hate running! 🙌🏾💪🏾

Great workout !! 

Shoulders burning, I couldn’t head out for a run so I substituted it for 5km (3.1 mile) on my spin bike.

12-10-8-6-4-2 and Cash out

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