WARM UP
10-15 min jog, bike or equivalent

WORKOUT
Friday pumpit Emom40min

1. 10-15 Bicep curls ( change grip variation)
2. 20 glute bridges ( variate every round one leg two. different stance....)
3. 10- 15Delt flys ( change every round from front delt to side to rear delt fliys)
4. 10- 15 Sit up variation ( situ up, v-ups, crunches, scissor kicks, ...)

COOL DOWN
Stretch out bicep and glutes. calm breathing and chill on the weekend.

Alternate
1. 50% max pull ups kipping
2. 50% max hasp (kipping or strict but same as tested)

1a) Strict Chin-ups: 4 x 5-8. Rest 45s.
1b) Push-ups on Kettlebells: 4 x 12-20. Rest 45s.

Goal: 4 challenging work sets

Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups

For time

• 800-meter run
• 30 GHD hip and back extensions

*Hollow, superman, handstand ja lunge tekniikat

Tabata boxille askellus
Tabata Hollow + supermanhold
Tabata handstand hold (box or wall)
Tabata lunge

Warm up
2 Rounds
9 sit ups
6 dumbell snatch (increasing in weight each round)
3 burpee box jump overs

2 RFT
50 sit ups
40 dumbell snatch 50/35
30 burpee box jump overs

• workout should take about 15-20mins.
• if first round takes over 10mins to completely scale reps for 2nd round (30-20-10)
• scale for the burpee box jump overs is to do burpee box step ups.

Front Foot Elevated Split Squats: 3 x 10 ea. Rest 60s.
Then,
Active Straight Leg Raises x 60s each side.

t2b!

warm up:
Zoo+ slider váll bemelegítése, aktiválása klasszikus gimnasztikával

kezdő és vég helyzet gyakorlása
váll aktív használata
t2b könnyített testhelyzetben
gumiszalag gyakorlatok

Wod: EMOM 10'
10 lábemelés bordásfalnál
+minden 30 ra 5* gumiszalag lehúzás