Name: Playbook - Emily Breeze Ross Watson - 4 Rounds and Run
Uploaded: 2023-07-01T01:21:35.819Z
Duration: 20 min
Description: 4 Rounds and Run

4 Rounds

12 Strict press DB/KB. Try in seated position 
30 sec plank or handstand against wall
30 plank jacks

then

1 mile run for time. Do 25 burpees  immediately when finished.

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

Strict Press

- Start in a plank position
- Keep your core engaged

Plank Hold

- Get as close to the wall as possible
- Hold the position keeping your body tight
- Make sure to breathe

Handstand Hold Against Wall

- 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

- 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

- 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

4 Rounds and Run

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

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400m Circuit

Subbed run for jumping jacks bc that’s where I’m at today 🤷🏻‍♀️ But, done!

Claire

5 Rounds

Tabata

Emily

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Cardio and 10 to 1

21-15-9 and Burpees

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3 Sets 4 Times

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

4 Rounds and Run

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