Name: Playbook - Emily Breeze Ross Watson - Day 2
Uploaded: 2023-07-01T01:34:45.131Z
Duration: 20 min
Description: Day 2

12 minute EMOM
Odd minutes: 12 burpees 
Even minutes: 10 push press (65 lbs)

3 rounds:
10 power cleans (65 lbs)
15 v-ups 
10 front squats
15 straight leg sit-ups
200 meter run

- Start with your arms at 90 degrees
- Press the barbell straight up
- Lower with a slow controlled motion

Strict Press

- Adjust height of rings so feet do not touch the ground 
- Mount the rings and assume support position 
- You should be above the rings, arms straight, supporting your body weight 
- Lower your body down by bending your elbows, keeping shoulders close to your sides 
- Keep movement steady and controlled 
- If possible, continue down until your shoulders almost touch your hands for full range of motion 
- Press body back to starting position 
- Legs can be bent, crossed or straight 
- To target triceps, ensure your body is straight up and down. Leaning over will activate chest muscles

Ring Dips

- 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

- 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

- Chest is up, bend in the knee, dip and drive weight up above your head

Push Press

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

Power Cleans

- 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

- Stack your shoulders hips and heels over each other
- With weight, maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front Squat

- Lay on the ground with legs straight
- Come up and reach towards your feet
- Go back in a controlled motion 
- Engage your core

Straight Leg Sit Up

- 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.

Day 2

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