Name: Playbook - Morgan Schroeder - Week 1: Day 4 Fully body EMOM 16 minutes
Uploaded: 2023-04-20T01:44:57.539Z
Duration: 16 min
Description: Week 1: Day 4 Fully body EMOM 16 minutes

This is an 8 exercise EMOM (every minute on the minute) you will complete 2 rounds for a total of 16 minutes.

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

50 High knees

- With hands at your head perform jump squats

20 Prisoner jump squats

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead
- Repeat for time or reps

10 Dumbbell devil’s press

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Tap that foot with your upper hand
- Repeat both directions

20 Shoot throughs

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

15 Dumbbell bicep curls

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

20 KB sumo high pull

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

15 Weighted sit-up

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Week 1: Day 4 Fully body EMOM 16 minutes

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