HOME WOD 5 Workout
WARM UP
2 rounds
20 russian twist
5 burpees
10 push ups
20 scorpion reach ( can be done flat on belly as well. )
20 Crab reach
WORKOUT
Friday pump Emom 35min
work aprox 40 sec
Its about feeling your muscles and getting ready for beach season !
- Bicep curls ( weights or with rubber band and change grip neutral, supinated ..... )
- Rear delt fly ( Side delt and front delt fly)
- Single leg glute bridge (change leg after 20 sec)
- Sit ups ( try to variate your sit ups every round, crunches, V-situps ....)
- Dips ( use Rings, box or chair, squeeze triceps at the top and go no lower than 90degrees at elbow.)
Be creative with this emom. change movements slightly every round to make the same exercise feel different. Enjoy the pump !
COOL DOWN
Stretch biceps and pecs and glutes. 5-10 min foam rolling and breathing. 
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