Name: Playbook - Emily Breeze Ross Watson - 2, 2, 3 Rounds and Cash Out
Uploaded: 2023-07-01T01:21:35.925Z
Duration: 25 min
Description: 2, 2, 3 Rounds and Cash Out

2 Rounds for Time 

400m KB farmers walk/jog
1000m row or 800m run

2 minute rest

then

2 Rounds 

800m run
30 alternating front rack lunges. Try 65/85 lbs
or hold the KB 
15 Burpees

then

3 Rounds

250 row or 200m run
30 Sit-ups or 30 second L-sit hold

then 

Cash Out 

4 sets of 400m run. Rest 1 min between sets.
Keep same pace; if you are more than 10 seconds off your penalty is 10 burpees

- Hold the DB by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmers Carry

- 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

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Can also be done in place, laterally and reverse

Lunges

- 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

- 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

- With straight arms, place your hands on the floor or on the equipment
- Lift up your legs while keeping them straight until they are parallel to the floor so your body makes an "L" shape”

L-Sit Hold

2, 2, 3 Rounds and Cash Out

10 Rounds

I left my dumbbells inside and put a weight vest on. Double unders in a 14 lb weight vest sucks. Love/hate 🤣 Happy New Year!

Meleni

6 Rounds

400m Circuit

Subbed run for jumping jacks bc that’s where I’m at today 🤷🏻‍♀️ But, done!

Claire

5 Rounds

Tabata

Emily

Cardio and 20s

Cardio and 10 to 1

21-15-9 and Burpees

Mono-structural Cardio

4 Rounds and Run

3 Sets 4 Times

EMOM and Cardio

Great! Modifying the heck out of these but pushing myself to my own limit 🙌🏻

2, 2, 3 Rounds and Cash Out

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