Name: Playbook - Emily Breeze Ross Watson - 15 Min EMOM plus 3 Rounds
Uploaded: 2023-07-01T01:21:35.690Z
Duration: 20 min
Description: 15 Min EMOM plus 3 Rounds

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

Sheila

Callia

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

Jamie

15 min EMOM

Odd Minute: 10 Jumping lunges
Even Minute: 10 Deck squats

then 

3 Rounds

21 Thrusters
15 Pushups
9 KB swings

- 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

- Also known as candle stick 
- Stand straight up
- Rock body all the way down and stand right back up
- Power of your legs and your core

Deck Squat

- Holding a DB in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the DB overhead
- Lower the DB back to your shoulders repeating the movement

DB Thruster

- Shoulder width stance 
- KB rest on shoulder
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing KB overhead
- Heels down until hips and legs extend

KB Thruster

- From a push up position
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Push Ups

- 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

15 Min EMOM plus 3 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.

15 Min EMOM plus 3 Rounds

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