5 rounds of
1min work
15 swing
ME target burpee
1min rest

4x 40s/20s
hollow-superman
kip
ring turn
dip (box)

100 Deadlifts with bodyweight

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.

Warm up
3 Rounds
250m row
10 seated DB press
10 PVC pass through

Push Press
E2MOM x 6
8 reps

*Each round to be done unbroken. Adding weight at least 2-3 times.

• Do 2-3 warm ups sets of 10 starting at barbell weight.

EMOM 15

1) 3-9 Bar muscle-ups
2) 6-12 Handstand push-ups
3) Rest

10 rounds for time:
300 m run
10 pull ups
20 push ups
30 air squats

5 rounds “Ship”
7 Squat cleans
8 Burpee box jumps

OH Lunges 4x15m

Tangolla tai kp.