Name: Playbook - Emily Breeze Ross Watson - D18#2
Uploaded: 2023-07-01T01:21:35.915Z
Duration: 20 min
Description: D18#2

3 RFT: 
400 m run
10 hang power cleans (65/95)
15 push-ups
20 wall balls (14/20)
25 double unders (or single)

 cash out: 
30 weighted lunges 
30 jumping air squats 
30 v-ups

- 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 holding two DB
- Clean the DB up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders

DB Hang Clean

- 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

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball while lowering back into a squat
- Repeating the movement

Wall Balls

- One jump and two spins with the rope
- Flick in the wrist, a little bit faster

Double Unders

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

- 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 Squats

- 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

D18#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!

D18#2

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