Name: Playbook - Emily Breeze Ross Watson - Descending Rounds 5 to 2
Uploaded: 2023-07-01T01:21:36.217Z
Duration: 20 min
Description: Descending Rounds 5 to 2

Did 55lb with barbell instead bc I was missing the barbell…. Took me 37:27, but done! ✅

Claire

5 Rounds

15 DB deadlifts. Try 35 lbs
12 DB (one per shoulder) squats
9 DB hang cleans

then 

4 Rounds

15 Push-ups
25 Straight leg sit-ups

then

3 Rounds 

10 Burpees
6 DB Clean and jerks

2 Rounds

400m sprint
10 Jumping air squats

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Deadlifts

- 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

- 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

- Lie on back, placing hands behind your head 
- Bend your knees and plant your feet hip distance apart 
- Exhale and engage your core by pulling your belly button in toward your spine 
- Roll up as high as possible 
- Inhale as you roll back to start position

Sit-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

Burpees

- Start in the standing position with your feet hip-width apart
- Squat down to lift the weight off the floor and lift it to a front rack position
- Raise the weight overhead with a range of motion similar to that of a push press
- Allows you to build muscle in your glutes, hamstrings, and triceps

Clean and Jerk

- 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

- 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 Air Squats

Descending Rounds 5 to 2

💪💪💪 another amazing workout. Secretly looking forward to the one minute rest after each round, lol.

Sukh

Kaitlyn

Paulina

3 Rounds

It’s a love/hate relationship with the burpees! 🥵

Heidi

Iliana

The time on these seems to be off-I’ve don’t the first two full body workouts and they don’t take me 45 min

donna

21-15-9 plus 4 Rounds

Callia

2 Rounds and Cash Out

Burpee’s at the end were killer! Great workout!

Jamie

Baby Fran burn. Waited one min between rounds! Went and got my level 1 this weekend so I’m still amped up from all that energy. Awesome workout!

Meleni

First time doing burpees in over 2 years. Whew!!!

Lindsey

DB and Burpees

My knees are probably not happy with me after this. Lol, but it was a great workout.

Martha

This was one of my favorite of yours! From the beginning, I did half step up and half box jumps bc it’s been since before pregnancy that I’ve done box jumps and needed to gain that confidence back.  Took me 27:54 with putting my workout partner (aka 5 month old) down for a nap in between.  I will be SORE tomorrow and love every second! 

Also, I did CrossFit for about 5 years until 2020 and then decided I needed a change anyway when the gym shut down.  I’ve been doing your workouts (off and on, but now WAY on) since and my 5’3” legs have never felt stronger, but also LEANER.  Thank you! 

👆🏻Long 🤷🏻‍♀️

40-30-20-10-20-30-40

Amanda

First workout of the new year. Sweating feeling great. Not a new me but a better me. Falling back in love with workouts and my self. Thank you for the continuous push in these workouts :)

Fight Gone Bad Style

Loved it. Quick 30 minutes while my husband watched the kids!!!

Sarah E

12-10-8-6-4-2 and Cash out

Descending Rounds

Joyce

Whew. Tough … marking this with a star to come back to as a way to test my progress.

Candice

OH squats and 100 reps

Great workout. Ran my best mile to date; and I hate running! 🙌🏾💪🏾

Great workout !! 

Shoulders burning, I couldn’t head out for a run so I substituted it for 5km (3.1 mile) on my spin bike.

Descending Rounds 5 to 2

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