Name: Playbook - Emily Breeze Ross Watson - Day 3
Uploaded: 2023-07-01T01:34:45.136Z
Duration: 20 min
Description: Day 3

4 Rounds:

15 wall balls 
15 seated strict press (light dumbbells)
10 burpee box jumps 
10 SDLHP (55 lbs)
5 front rack lunges R foot
5 front rack lunges L foot

- 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

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

Strict Press

- 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

- 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 a barbell in front rack position
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring forward leg even with the back leg then switch

Day 3

More workouts from Emily Breeze Ross Watson