Name: Playbook - Emily Breeze Ross Watson - 16 min EMOM plus Cardio
Uploaded: 2023-07-01T01:21:35.798Z
Duration: 35 min
Description: 16 min EMOM plus Cardio

16 min EMOM

Odd Minute: 10 step ups with weight in front rack
Even Minute: 15 sit-ups with weight

then

1 mile run for time

rest 2 minutes 

1 mile run for time. Must be within 30 seconds of first mile or owe 50 burpees.

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Keep DBs in front rack position 
- Lower to ground and repeat with other leg

Box Step Up weight front rack position

- 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

- 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

16 min EMOM plus Cardio

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 plus Cardio

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