Name: Playbook - Emily Breeze Ross Watson - 3 Rounds and EMOM
Uploaded: 2023-03-13T19:05:06.809Z
Duration: 20 min
Description: 3 Rounds and EMOM

3 Rounds

20 Single leg reach and jump (10 each side)
20 hip bridges + leg extension (10 each side)
400m run (1:30 run in place)

then 

10 min EMOM - Every Minute on the Minute 

Odd Minute: 20 single-leg kickbacks (10 each leg)
Even Minute: 45 sec bicycle crunches

- Stand with your feet at shoulder width apart and lift your leg off the floor
- Bend your knee slightly and push through the floor explosively to allow your body to hop from the ground
- Reach up as tall as you can 
- Repeat for the designated number of reps before changing sides

Single Leg Reach and Jump

- Start knees bent, feet flat, knees and feet close together
- Lift pelvis up off the ground
- Keep belt line parallel to the floor and try to extend the right leg from the knee
- Alternate legs

Hip Bridge Leg Extension

- 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

- Start with your feet a little wider than shoulder-width apart, transfer your weight to one leg 
- Kick opposite leg back

Single Leg Kickback

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

3 Rounds and EMOM

Havilah

Hard but good! Haven’t been working for quit so time, but it was much needed! Thank you! ❤️

Ilinca

4 Rounds

I take much longer bc I’m pregnant and have to significantly slow things down but still got a good sweat

Megan

Great workout! Love that I can do it with my son too!

5 Rounds

AMRAP and EMOM

3 Rounds

6 Rounds

EMOM plus 3 Rounds

EMOM plus 4 Rounds

20 Min AMRAP

Don't let bodyweight exercises fool you....still a great challenge
.. especially those pushups.

Sukh

10 min EMOM plus 2 Rounds

Awesome workout, 

Being a mum of 5 children I love that your workouts are quick and effective.. 

Thankyou !!!

3 Rounds and EMOM

More workouts from Emily Breeze Ross Watson