Name: Playbook - Emily Breeze Ross Watson - 3 Sets of 3 Rounds plus Run
Uploaded: 2023-03-13T19:05:07.188Z
Duration: 35 min
Description: 3 Sets of 3 Rounds plus Run

3 Rounds 

15 Tuck jumps
15 Push ups
1 min max effort mountain climbers

then 

3 Rounds

15 Box dips
15 Glute bridges
1 min max effort mountain climbers

then 

3 Rounds 

15 Plank jacks
15 Superman push ups 
1 min max effort mountain climbers

then 

20 min run. Stop every 90 seconds for 6 jumping lunges (3 each leg)

- Stand with feet shoulder width apart
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck Jump

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box Dips

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- 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

- Lay down on your stomach with your arms above your head and legs straight
- Put hands close together on the floor and feet together
- Tighten your core and pushing up off the ground so that your body comes up off the ground
- Only your hands and feet should be touching the floor
- Lower back down to starting position

Superman Push 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

- 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

3 Sets of 3 Rounds plus Run

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

3 Rounds and EMOM

Awesome workout, 

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

Thankyou !!!

3 Sets of 3 Rounds plus Run

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