Name: Playbook - Emily Breeze Ross Watson - For Time plus 3 Rounds
Uploaded: 2023-03-13T19:05:07.199Z
Duration: 22 min
Description: For Time plus 3 Rounds

For Time 

100 Jumping jacks or star jumps
75 Air squats
50 Push-ups
25 Burpees

then 

3 Rounds 

1 min max effort lunges 
1 min rest
1 min plank
1 min rest

Jumping Jacks

- Start is quarter squat position with your back flat, feet together 
- Jump up, raising arms and legs to your side
- Form "X" in the air 
- Land softly with your feet together

Star Jumps

- 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

- 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

Burpees

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Can also be done in place, laterally and reverse

Lunges

- Start in a plank position
- Keep your core engaged

Plank Hold

For Time plus 3 Rounds

Havilah

Hard but good! Haven’t been working for quit so time, but it was much needed! Thank you! ❤️

Ilinca

4 Rounds

I take much longer bc I’m pregnant and have to significantly slow things down but still got a good sweat

Megan

Great workout! Love that I can do it with my son too!

5 Rounds

AMRAP and EMOM

3 Rounds

6 Rounds

EMOM plus 3 Rounds

EMOM plus 4 Rounds

20 Min AMRAP

Don't let bodyweight exercises fool you....still a great challenge
.. especially those pushups.

Sukh

10 min EMOM plus 2 Rounds

3 Rounds and EMOM

Awesome workout, 

Being a mum of 5 children I love that your workouts are quick and effective.. 

Thankyou !!!

For Time plus 3 Rounds

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