Name: Playbook - Emily Breeze Ross Watson - EMOM and Cardio
Uploaded: 2023-07-01T01:21:35.833Z
Duration: 45 min
Description: EMOM and Cardio

12 min EMOM - Every Minute on the Minute. Will be 6 Rounds 

Odd Minute: 30 mountain climbers + 5 push-ups
Even Minute: 10 lateral lunges + 8 ski jumps

then 

30 min run. Stop every 2 minutes for 10 air squats

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- 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

- Place your feet hip-width apart, can be done with DBs at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral Lunge

- Jump from side to side as if you were skiing

Ski Jumps

- 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
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

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