10x
3 min aerobista
2 min liikettä, 1-12
1. Box step, 60/50
2. Kb swing, 16/12
3. Power clean, 20/15
4. Air squat
5. Power snatch, 20/15
6. Burpee
7. Thruster, 20/15
8. Ring row
9. Push-up
10. Lunges
11. Sit-ups
12. Shoulder press, 20/15

Ei puuskutusta, syke <145

For time:
2min work/1min rest

Row 20cal
Tank push 5x20m
Row 20cal
Devils press 10 (2×20kg)
Row 20cal
Thruster 15 (50kg)
Row 20cal
Wall ball 20 (10kg)
Row 20cal
Weighted box over 25 (2x20kg)
Row 20 cal

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 !

1. Bicep curls ( weights or with rubber band and change grip neutral, supinated ..... )
2. Rear delt fly ( Side delt and front delt fly)
3. Single leg glute bridge (change leg after 20 sec)
4. Sit ups ( try to variate your sit ups every round, crunches, V-situps ....)
5. 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.

Juhannuspäivä
Sali kiinni

Practice SLIPS for 20 minutes.

3 RFQ

15 Close grip DB floor press 2x25kg
30 banded triceps extensions
30 banded biceps curls

“Gone In 60 Seconds”
3 Rounds:
40 Dumbbell Step-ups 25kg
30 Single Dumbbell Alternating Power Snatches
20 Burpees

EMOM: 20 Double Unders
* Start the workout with DU

A.
5 sets:
1min max rep bench press (decrease weights)
1min max rep strict pull-up
2min rest

B.
4 sets:
12 barbell incline rows (bench)
12 strict dip

C.
3 sets:
10 2xDB shoulder press
10 barbell bicep curl
10 DB skullcrusher

D.
Tabata
Banded tricep push down
Banded bicep curl

E.
CORE
1. Tabata: Alt V-ups / Russian twist
2. Tabata: Flutter kicks / Toe touches

A.
5x5 Backsquat

B.
4x
8+8 Bulgarian split squat (2x24 KB)

C.
5x
6+6 Weighted box step-up (2x20 KB)

D.
4x6 GHR

FOR TIME:
5 RND OF "COMPLEX"
100 DU OR SU (X2)
4 RND OF "COMPLEX"
100 DU OR SU (X2)
3 RND OF "COMPLEX"
100 DU OR SU (X2)
2 RND OF "COMPLEX"
100 DU OR SU (X2)

1 RND OF "COMPLEX"
* "COMPLEX" = 2 STOH + 4 FRONT SQUAT
RX= 60/40 SC=40/25