Name: Playbook - Emily Breeze Ross Watson - 12 min EMOM plus 5 Rounds
Uploaded: 2023-07-01T01:21:35.826Z
Duration: 30 min
Description: 12 min EMOM plus 5 Rounds

12 EMOM

Odd Minute: 45 sec plank holds
Even Minute: bear crawl down and back 25 yards

then 

5 Rounds for Time 

6 Burpee box jumps
200m run

then 

100 Straight leg sit ups
100 Bicycle crunches
100 Toe touches

- Start in a plank position
- Keep your core engaged

Plank Hold

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear Crawl

- 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 a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- 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

- Lie on back, placing hands behind your head 
- Bend your knees and plant your feet hip distance apart 
- Exhale and engage your core by pulling your belly button in toward your spine 
- Roll up as high as possible 
- Inhale as you roll back to start position

Sit-ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Reach towards your toes and keep your arm and leg extended 
- Engage your core as you go up

Toe Touch

12 min EMOM plus 5 Rounds

Love the variety in the workouts. Amazing!!!

Sukh

Always been afraid to go up on my hands but I did it today. Not bad at all. Even pulled away from the wall and balance some 🏆

Kaitlyn

Great. Just some feedback the timer could be used where it allows a work time and rest time so that the sets can be continuous instead of always trying to hit the time button. The videos are great maybe more insight on how exactly the workout should be followed. These are amazing workouts and really challenges my abilities. Thank you.

16 Min EMOM Plus

Callia

16 Min EMOM and Run

I did it at 8 am this morning and I am sore already 😍 Xo

Meleni

20 Min EMOM

16 Min EMOM and Cash out

Tough work! 7 months post partum and that kicked my butt🧡

Sheila

Loved it! Kicked my butt in all the right ways! 💪🏾

12 min EMOM plus 5 Rounds

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