Name: Playbook - Emily Breeze Ross Watson - 3 Sets 4 Times
Uploaded: 2023-07-01T01:21:35.825Z
Duration: 25 min
Description: 3 Sets 4 Times

3 sets

8 Burpee + box jump/step up
200m run

then 

3 sets 

8 Bear complex
25 Jumping jacks

then 

3 sets 

10 Push-ups
10 Alternating lawnmower pulls

then 

3 sets 

100m walking lunge with rest in between sets. Rest time is the same amount of time you it took to do the walking lunge.

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing step up or jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall on the box

Burpee Step Up

- 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

- Consists of five exercises performed with a barbell that are executed in a series before resting
- Exercises include a power clean, front squat, push press, back squat, and a behind the head push press
- Same weight must be utilized for all five movements

Bear Complex

Jumping Jacks

- From a push up position
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Push Ups

- Stand straight with your feet shoulder-width apart and hold a DB in your left hand
- Squat as you rotate your torso to the right and bring the DB toward your foot
- Stand up, rotate your torso slightly to the left and raise the DB over your head 
- Switch sides and repeat

Lawnmower Pulls

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

3 Sets 4 Times

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

EMOM and Cardio

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

3 Sets 4 Times

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