Name: Playbook - Emily Breeze Ross Watson - 21-15-9 and Burpees
Uploaded: 2023-07-01T01:21:35.740Z
Duration: 20 min
Description: 21-15-9 and Burpees

21-15-9 Rep Scheme

Thrusters
Manmaker burpees

Will be as follows: 21 thrusters, 21 manmaker burpees. 15 thrusters, 15 manmaker burpees. 9 thrusters, 9 man maker burpees.

then 

Run one mile. Stop every min and execute 10 jumping squats.

then 

 5 full min of burpees

- 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

- Start in a high plank position with a DB in each hand
- Row one DB, then push up
- Row DB on opposite side, then push up 
- Jump feet in to a low squat position 
- Stand up to complete rep

Manmaker burpees

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up out of squat through full hip extension keeping your chest up
- Your knees should be inline with your toes

Jumping Air Squats

- 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

21-15-9 and Burpees

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

Mono-structural Cardio

4 Rounds and Run

3 Sets 4 Times

EMOM and Cardio

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21-15-9 and Burpees

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