Name: Playbook - Emily Breeze Ross Watson - Day 5
Uploaded: 2023-07-01T01:34:45.145Z
Duration: 25 min
Description: Day 5

12 minute EMOM:
min 0-1: 12 burpees
min 1-2: 10 squats (dumbbells on each shoulder)
min 2-3: 3-4 wall walks 

12 minute AMRAP:
8 windshield wipers (65 lbs)-over and back is one rep)
12 front rack alt. stationary lunges
8 push-ups
12 slam balls (20 lbs)

- Start with feet hip-width apart and the core braced, and hold a slam ball at your chest
- Keep a soft bend in your knees
- Rise up tall on the toes and extend the arms overhead with the slam ball
- Exhale as you throw the ball down towards the ground with force

Ball Slams

- Keep the DB by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

DB Squats

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall, then reverse back out into a push up position

Wall Walk

- Lay flat with your hands out like the letter T, palms down
- Can be down holding a weight 
- Legs windshield wipe to the left, back to the middle, then windshield wipe to the right 
- Lowering your head down to the ground will increase difficulty

Windshield Wipers

- 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

Barbell front rack lunges

- 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

- 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

Day 5

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