Tuesday 4.7

You don’t need barbells, plates, kettlebells, med balls, or anything more than some resistance bands and places to anchor them and you got yourself a workout. Watch the above and then try for 10 minutes going through each movement 10-15 reps worth. Not for time, not for reps, just quality of movement.

Do the whole thing on its own as a kind of active rest day thing, or tone down the intensity for a warmup. Want to really fry the beach muscles then do this AFTER a full day and see the gains!

TUESDAY

Strength: Hang Clean and Split Jerk
EMOM 10m : 1 + 2
then EMOM 5m: 1 Heavy Split Jerk

Virtual WOD
Core Work: 3 Rounds
30s Alternating Push-up + Side Knee Crunch
30s Plank Jumping Jack
– Rest 30s
3 Rounds
30s Russian Twists
30s V-Ups
– rest 30s

WOD (W/equipment): EMOM 10m
5 Hand Release Push-ups
10 Mountain Climbers
10 Sumo Deadlift High Pull
then after last minute perform 100 Air Squats AFAP
– EMOM perform 2-4 Burpees

No Equipment: EMOM 10m
5 Hand Release Push-ups
10 Mountain Climbers
10 Jumping Lunges
then after last minute perform 100 Air Squats AFAP
– EMOM perform 2-4 Burpees

Extra Work
1. Bench Press : 5-5-5-5-5
perform 5-10 strict pull-ups after each set

2. 3 Rounds
20 Wide Grip Push-ups
30 Supermans
40 Bicycle Situps