Name: Playbook - Emily Breeze Ross Watson - D8#2
Uploaded: 2023-07-01T01:21:35.827Z
Duration: 20 min
Description: D8#2

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

Kaitlyn

4 rounds each:
10 power cleans (65 lbs)
8 bar facing burpees

4 rounds each:
10 Sumo Deadlift high-pulls
8 burpees

4 rounds each:
25 jumping jacks 
8 deck squat to box jump 

4 rounds each:
12 wall balls 
24 jumping squats

- 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

- 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)

Jumping Jacks

- Also known as candle stick 
- Stand straight up
- Rock body all the way down and stand right back up
- Power through your legs and your core

Deck Squat

- Stand a few inches in front of the box
- Press hips back, lower down and 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

Box Jumps

- 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

- 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

D8#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

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!

D8#2

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