Name: Playbook - Emily Breeze Ross Watson - 16 Min EMOM and Cash Out
Uploaded: 2023-07-01T01:21:35.820Z
Duration: 20 min
Description: 16 Min EMOM and Cash Out

16 min EMOM 

Odd Minute: 24 lunges with plate locked out overhead
Even Minute: 25 Russian twists with plate

then 

Cashout

5 sets of 200m run sprints or 250 row sprints or 5 sets of 20 burpees with tuck jump

- Begin with weight overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

Overhead Lunge

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

- 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

- 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
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck Jump

16 Min EMOM and Cash Out

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! 💪🏾

16 Min EMOM and Cash Out

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