Senin 22/6/2020

STRETCHING

WARM UP

AMRAP 10 MIN

- 10x lungees

- 12x dumbell row

- 15x sumo dumbell deadlift

- 12x goblet squat

VIDEO EMI WONG 1 – DAY 2

Selasa 23/6/2020

STRETCHING

WARM UP (2 Rounds)

- 30X mountain climber

- 50x jumping jacks
- 15x air squats

AMRAP 8 MIN

- 10x chair dips

- 10x thruster
- 15x BFSU

Every 2 min 2x burpees and side hop

VIDEO EMI WONG 3 – DAY 2

Rabu 24/6/2020 (Total 40 menit)

Warm-up (3 Rounds)

25x Buttkicks

5x Inchworm

10x Air Squats

MAIN

Shoulder press 12x3

Overhead BFSU with meja belajar 12x3

Dumbbell row 12x3

VIDEO EMI WONG 3 – DAY 5

PLAN 1

WARM UP (2 Rounds)

- 30X mountain climber

- 50x jumping jacks
- 15x air squats

AMRAP 8 MIN

- Good morning 15x

- Deadlift 12x
- Lungees 20x

AMRAP 8 MIN

- Shoulder press 12x

- Wall ball 12x
- Dumbbell row 12x

EMI WONG ABS EXERCISE