Accumulate 3 min L-hang, when you get down do 15 archrocks.

10:00 "Fran" + Recovery Workout
11:00 Mobility
12:00 "Murph"

...Deload next...

Double Tabata
16 rounds 20s work/ 10 s rest, alternate movement
v-ups
push ups

MUSCLE BEACH WORKOUT

Emom 36

1. 100-200m Run
2. 12-15 DB Deadlifts
3. 15-20 Air Squats
4. 5-10 Chin-ups / Body Row
5. 2-4 Devils Press 2 x DB
6. Rest

Triset x 3 work sets!

Top Down DB/KB Floor Press x 10 each
Rest 60s
Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
Rest 60s
DB/KB Shrugs x 10
Rest 60s

EMOM 16: 20sec max reps/ 40sec rest

1. Strict hspu
2. Strict chin up
3. Ring dip top hold
4. V-ups

Warm-up:
3:00 min erg
+
2x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko

A) Clean and jerk

5 x 2+2 @ 80% (2 Squat cleans + 2 jerks)

B) Front squats

5@ 70%
5@ 74%
3x5 @ 81%

C) Accessory:

3x
30 Russian twists
20 Slow knee tucks

Optional:
4 x 15 Banded tricep pushdown
4 x 15 Banded chin-ups

5 Pull Up
10 Push Up
15 air Squat
150m run

400m Run
5 Front Squats @75%
400m Run
5 Front Squats @75%
400m Run
4 Front Squats @80%
400m Run
3 Front Squats @85%
400m Run
2 Front Squats @90%
400m Run
2 Front Squats @90%

Put your time in comments!

Superset x 4 work sets

Seated DB Shoulder Press x 8 3s down
Rest 60s
Band Face Pull-aparts x 20
Rest 60s

• Improve on last Tuesday!