Name: Playbook - Emily Breeze Ross Watson - D17#2
Uploaded: 2023-07-01T01:21:35.908Z
Duration: 20 min
Description: D17#2

5 Rounds
8 tricep dips off box/chair
7 power cleans 
6 bar facing burpees

5 Rounds: 
200 m run
10 alt. lawnmower pulls- DB snatch

Cash out 150 sit-ups

- 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

- Start with feet hip width apart 
- Clean weight to shoulders
- Lower back down and repeat
- Can be down with barbell or DBs

Power Cleans

- 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

- 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

- Stand straight with your feet shoulder-width apart and hold a DB in your left hand
- Squat as you rotate your torso to the right and bring the DB toward your foot
- Stand up, rotate your torso slightly to the left and raise the DB over your head 
- Switch sides and repeat

Lawnmower Pulls

- 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 starting position

Sit-ups

D17#2

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

Twana

Joyce

Kaitlyn

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!

D17#2

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