Name: Playbook - Miranda Criner - 5x4 EMOM
Uploaded: 2024-01-12T17:50:26.767Z
Duration: 25 min
Description: 5x4 EMOM

You’ve got 5 moves and we are working those 5 moves for four total rounds! 

Work the first move for (:45) seconds on and rest (:15) seconds! Work through each move, rest :45 and go back to the top and do it again!

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Begin by pulling dumbbells up to your shoulder
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With both hands curl the dumbbells up towards shoulder
- Reverse the movement back to starting position

Reverse lunge w/ dumbbell bicep curl

- Hold the dumbbells with a slight bend at the elbow
- Pull the dumbbells over your head engaging your lats 
- Perform the move with a slow controlled movement

5x4 EMOM

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