Name: Playbook - Emily Breeze Ross Watson - D15#2
Uploaded: 2023-07-01T01:21:35.890Z
Duration: 30 min
Description: D15#2

Kaitlyn

5 rounds
min 1: 10 DB thrusters 
min 2: 8 burpee box jumps 
min 3: 20 broad jumps 

21-15-9-6-3 
V-UPS
SDLHP (sumo deadlift high pull)
S2OH

*200 meter run* after each number , so after 21,after 15..

- Holding a DB in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension, press the DB overhead
- Lower the DB back to your shoulders repeating the movement

DB Thruster

- 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 jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Burpee box jump

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad Jump

- 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

- 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)

- Start with feet hip width apart 
- Brace your core and press the weight overhead 
- Can use Strict Press, Push Press or Push Jerk movement 
- Complete at full arm extension

Shoulder to Overhead

- 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

D15#2

This was a great workout to get my "head back in the game" today.  Thanks!

Twana

Joyce

D1#1

Jamie

It was raining/drizzling but I did it! 😍

Nathalie

D1#2

D2#1

D2#2

D3#1

D3#2

Didn’t think I was going to finish that one but then realized how much I had done and what was left seemed silly to stop 🫠🤪

D4#1

Missing the sunshine today but rain or shine 💪🏼

D4#2

Felt good to front squat with the barbell today

D5#1

D5#2

D6#1

Knocked both workouts out for the day. Happy Friday!

D6#2

D7#1

D7#2

Snoozed my AM alarm to workout before the kids woke up but still managed to get the kids off at daycare earlier and was able to squeeze this one in before work

D8#1

Now I’m back on track to do the correct workout for tomorrow 🤪

D8#2

D9#1

D9#2

D10#1

Another late finish but feeling good 👍🏼 🤩

D10#2

So hard to count reps with a 4 year old beside me but I think I got them all in 😂

D11#1

Lol I hope day 11 on day 8 doesn’t kick me out of the running for a prize 🤪

D11#2

20 minutes is so easy to bite off! Love it! Now to knock out the next one!

D12#1

D12#2

Any tips for getting into a routine of waking up early (5-6:00ish would be my goal) to workout? I feel like that would be my most consistent time if I could get myself in that routine. My bed is just so good in the mornings. And even harder when I’m up during the night with kids…. But I see you manage on insta so tell me how haha! Also how to have energy and strength that early bc when I do I struggle with that too.

D13#1

Got it done while the hubby showered (so quick! —my workout, not his shower 😂) now it’s my turn!

D15#2

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