Name: Playbook - Emily Breeze Ross Watson - 3 Sets of 15 plus 4 Rounds
Uploaded: 2023-07-01T01:21:36.310Z
Duration: 30 min
Description: 3 Sets of 15 plus 4 Rounds

3 Sets of 15 reps 

Plank walk outs
Strict press. Try 20-35 lb DB each hand
SDLHP. Try 20 lb DB 
Frontal raises. Try 15-20 lbs
Flutter kicks
Burpees with jumping lunge
V-ups
Bent over reverse flys. Try 15-20 lbs

then 

4 Rounds 

12 KB swings
12 KB squats
12 Straight leg deadlifts with KB
12 (6 each leg) one legged Romain deadlift
12 Lunges (6 each leg) holding weight
12 Plank jacks

- From a standing position, put your hands on the ground in front of your toes
- Gradually walk your hands forward as far as you can stretch
- Slowly walk them back in to the starting position
- The walk out and back counts as one rep

Plank Walk Outs

- Start with your arms at 90 degrees
- Press the barbell straight up
- Lower with a slow controlled motion

Strict Press

- Start with feet outside hips, toes turned out 
- Set hips just above knees, keep back flat and set shoulders at or slightly over the bar
- Hands should be near center of the bar 
- Lift bar or kettlebell from shin to underneath your chin 
- While doing a full hip extension, pull your elbows high
- Hands come to chin height and elbows come to ear height to finish movement 
- Replicates upward movement of a clean or snatch

Sumo DL High Pull (SDLHP)

- Raise the DBs until you reach shoulder height
- Lower with a slow and controlled movement

Front Raise

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

- 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

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping Lunges

- Lie on your back and extend your arms behind your head. 
- Keep your feet together and toes pointed.
- Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. 
- Keep your core tight as you reach for your toes with your hands. 
- Slowly lower yourself back down to the starting position.

V-ups

- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling the KB forward and up
- Stopping just in front of the shoulders 
- Allow KB to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Keep the DB by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

DB Squats

- With a KB in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

KB Deadlifts

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

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

Lunges

- Get in plank position 
- Hands should be directly under the shoulders, feet hip width apart 
- Like the motion of a jumping jack, jump your legs wide and then back together

Plank Jack

3 Sets of 15 plus 4 Rounds

💪💪💪 another amazing workout. Secretly looking forward to the one minute rest after each round, lol.

Sukh

Kaitlyn

Paulina

3 Rounds

It’s a love/hate relationship with the burpees! 🥵

Heidi

Iliana

The time on these seems to be off-I’ve don’t the first two full body workouts and they don’t take me 45 min

donna

21-15-9 plus 4 Rounds

Callia

2 Rounds and Cash Out

Burpee’s at the end were killer! Great workout!

Jamie

Baby Fran burn. Waited one min between rounds! Went and got my level 1 this weekend so I’m still amped up from all that energy. Awesome workout!

Meleni

First time doing burpees in over 2 years. Whew!!!

Lindsey

DB and Burpees

My knees are probably not happy with me after this. Lol, but it was a great workout.

Martha

This was one of my favorite of yours! From the beginning, I did half step up and half box jumps bc it’s been since before pregnancy that I’ve done box jumps and needed to gain that confidence back.  Took me 27:54 with putting my workout partner (aka 5 month old) down for a nap in between.  I will be SORE tomorrow and love every second! 

Also, I did CrossFit for about 5 years until 2020 and then decided I needed a change anyway when the gym shut down.  I’ve been doing your workouts (off and on, but now WAY on) since and my 5’3” legs have never felt stronger, but also LEANER.  Thank you! 

👆🏻Long 🤷🏻‍♀️

Claire

40-30-20-10-20-30-40

Amanda

First workout of the new year. Sweating feeling great. Not a new me but a better me. Falling back in love with workouts and my self. Thank you for the continuous push in these workouts :)

Fight Gone Bad Style

Loved it. Quick 30 minutes while my husband watched the kids!!!

Sarah E

12-10-8-6-4-2 and Cash out

Descending Rounds

Joyce

Whew. Tough … marking this with a star to come back to as a way to test my progress.

Candice

OH squats and 100 reps

Great workout. Ran my best mile to date; and I hate running! 🙌🏾💪🏾

Great workout !! 

Shoulders burning, I couldn’t head out for a run so I substituted it for 5km (3.1 mile) on my spin bike.

Sarah

Five Set Circuit and Cardio

Shroog AJ

4 Rounds and Cash out

10-15-20-15-10

Love the box jumps after squats! Feeling strong 💪🏼

5 Rounds plus 20-15-10-5

Ascending Rounds

3 Rounds with Burpee Penalty

10 Rounds

40 to 10

60-50-40-30-20-10

4 Rounds

5 Sets and Rep Scheme

6 Rounds, Wall Sit and Holds

Cardio, Raises and Core

Michelle

5 Rounds, Jumps and Superset

6 Rounds plus 3 Sets

4 and 5 Rounds

AMRAP and EMOM

chelsah skaggs

7 Rounds

Tabata 5 Rounds

Burpee Squats and Hollow Rock

3 Set Circuit

Kelsie

25 Min AMRAP

Did 55lb with barbell instead bc I was missing the barbell…. Took me 37:27, but done! ✅

Descending Rounds 5 to 2

10 to 1 and 5 Sets

25 to 5 Rep Scheme plus 3 Sets

5 Sets and 3 Rounds for Time

400m Run Plus

4 Sets and Sit-ups

Nice sweat session while baby girl napped. Thanks Breeze!!!

Maureen

2, 3 and 4 Rounds

4 Rounds and Cardio

Back Squats and Rep Scheme

Rep Scheme and Wall Sit

Run, AMRAP and Cash Out

5 Rounds plus 3 Rounds

This was so much fun! Quick and very effective sweat sesh first thing in the morning! Ready to crush the rest of the day!

3 Sets of 15 plus 4 Rounds

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