Name: Playbook - Emily Breeze Ross Watson - 400m Circuit
Uploaded: 2023-07-01T01:21:35.632Z
Duration: 20 min
Description: 400m Circuit

400m or 3 min run

then 

400m or 5 min farmers carry, 5 jumping air squats every time you drop the weight 

then

400m or 5 min overhead lunge, 5 sit-ups every time you drop the weight 

then 
400m or 3 min run

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Hold the DB by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmers Carry

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up out of squat through full hip extension keeping your chest up
- Your knees should be inline with your toes

Jumping Air Squats

- Begin with weight overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

Overhead Lunge

- Lie on back, placing hands behind your head 
- Bend your knees and plant your feet hip distance apart 
- Exhale and engage your core by pulling your belly button in toward your spine 
- Roll up as high as possible 
- Inhale as you roll back to start position

Sit-ups

400m Circuit

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

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

3 Sets 4 Times

EMOM and Cardio

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

400m Circuit

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