Beach pump

Alt EMOM 15 mins: Push-ups, Dumbbell Bent Over Rows, Dumbbell Hammer Curls and 2 more

Every 1 min for 15 mins, alternating between: NaN Push-ups Dumbbell Bent Over Row Dumbbell Hammer Curl Chair Dip Dumbbell Shoulder Press

45 sec work 15 sec rest

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5 RFT: Reverse Lunges, Jumping Squats and Sprints

5 rounds for time of: 10/10 Reverse Lunges 10/10 Jumping Squats 1/1 Sprints, 25/25 m

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5 RFT: Dumbbell Plank Pull Acrosses and Alternating Dumbbell Plank Taps

5 rounds for time of: 10/10 Dumbbell Plank Pull Acrosses 10/10 Alternating Dumbbell Plank Taps

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