Workouts For a friend

3 Rounds of:

• 10 steps Walk lunge (5xleg)
• 5 push-ups with knees on the ground
• 5 good morning
• 5 sit-ups

Direct into 3 rounds of:

• 5 down up
• 10 seconds hanging in the bar with feet support
• 10 seconds wall sit

2 min rest

EMOM 3':

• 5 air squats + 5 burpees

3 min REST

• 1 min MAX air squats
• 2 min Rest
• 1 min MAX burpees
• 2 min Rest
• 1 min MAX time plank (Unbroken) *
• 2 min Rest
• 1 min MAX time hanging from the bar (unbronken) *
• 2 min coool down

Take note of each exercise, that is your score.

That means that you start on sencond 0 and try to maintain the position as long as possible (until 1 minute ).
When you are not able to continue, stop and take note of the time, that is the score.
Then rest until the next exercise.