Name: Playbook - Emily Breeze Ross Watson - Descending Rounds
Uploaded: 2023-07-01T01:21:35.741Z
Duration: 20 min
Description: Descending Rounds

Callia

4 rounds

10 Figure eight walking lunge with weight
20 Jump rope, single or double unders 

then 

3 rounds

200m run
10 Thrusters

then 

2 rounds

25 Sit-ups
25 Push press

- Hold weight in left hand, plant both feet on floor, shoulder width apart 
- Take big step forward with left foot, bend both knees approximately 90 degrees 
- Front knee should be aligned with your ankle and back knee will be just off the floor
- Pass the weight under your left leg 
- Complete desired number of reps on left and right side

Figure 8 Walking Lunge

- Amazing cardio piece 
- Single jumps, make it faster or slower depending on your pace and what your heart rate is telling you

Jump Rope

- One jump and two spins with the rope
- Flick in the wrist, a little bit faster

Double Unders

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Holding a DB in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the DB overhead
- Lower the DB back to your shoulders repeating the movement

DB Thruster

- Shoulder width stance 
- KB rest on shoulder
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing KB overhead
- Heels down until hips and legs extend

KB Thruster

- 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

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

Push Press

Descending Rounds

💪💪💪 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

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 🤷🏻‍♀️

Claire

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

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

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