Name: Playbook - Emily Breeze Ross Watson - 15 Min AMRAP plus 4 min holds
Uploaded: 2023-07-01T01:21:35.594Z
Duration: 19 min
Description: 15 Min AMRAP plus 4 min holds

Callia

15 min AMRAP

16 Jumping lunges
12 Super planks
8 Ring dips/box dips

then

Accumulate 2 min in wall sit
Accumulate 2 min in hollow hold

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping Lunges

- Start in plank position 
- Tight and engaged
- Go to right forearm, left forearm, right hand, left hand 
- Alternating back and forth

Super Plank

- 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

- 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

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

- Lay on back 
- Lift your arms, legs, and head up off the ground

Hollow Hold

15 Min AMRAP plus 4 min holds

That was my 1st workout after having COVID and it was prefect!!

Dashauna

Sit-ups and AMRAP

Great little metcon for an active rest day 👌🏻

15 Min AMRAP and Cash out

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25 Min AMRAP

AMRAP, 4 Rounds and Cash Out

Finished 4 rounds 10 seconds into minute 25. 👍🏼👌🏻

Lindsey

AMRAP and Run

5 stars again! Loved today’s workout! Struggled to do the deck squats and got through 3 rounds in 21 min! Can’t wait to do another workout in this app!!

15 Min AMRAP plus 4 min holds

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