Alternate A1 / A2

A1. Bench press – 3 x 3 @ 85-90% (1-2 RIR), rest 3:00 b/t sets

A2. Pendlay row – 3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1

For time

• 42/30/18 Kb Full swings
• 21/15/9 Burpees

1) Row calories
2) DB snatches
3) Goblet squats
4) Sit ups

EMOM 15'
1: 15/12 cal row
2: 5-5 One Arm Devil Press @22,5/15kg
3: 10 Burpee Over Dumbbell

A: Bench press 3x5 @82,5%, Amrap sista setet
B1: Lat pull downs 4x5
B2: Seated shoulder press 4x5
C1: Reverse db flys 2set
C2: BB skull crashers 2set

• 2 rds:
  1min. Row/Bike
  10 Squat
  10 Push up
  10 Ring Row

• 2 rds:
  6-8 Wallball
  4-6 T2B
  4-6 DB snatch

• Mobility...

• Work on MU, C2B, PU

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.

For time
75 power cleans 125/85
300 dubs

*partition anyway you want

20:00 time cap

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ, KUNHAN HYPYT VIIMISENÄ!!!

Levypainon nosto pään päälle 3x2min

Kelkka 50%oma paino x 5 suoraa (ees-taas)

Reverse hyper 3x20-30 (omalla painolla)

Sisäkierrot / ulkokierrot kumpparilla 3x20-30 molempia

Hauiskääntö tangolla 3x20

Jännehypyt 5x5

Loppuun kevyttä venyttelyä...

10-8-6-8-10