Fun in EMS

Warm up: 10 min

Pull ups 5 reps + chin ups 5 reps: repeat 3x
Rings inverted rows: 6 x 10 reps
Rings push ups: 6 x 15 reps
Triceps dips: 4 x 15 reps

Grip exercises:

7.5 lbs wrist roller: 3x > rest > repeat again
7.5 lbs wrist roller forearm flexions and extensions: 20x each
7.5 lbs wrist roller: 3x
Hanging on pull up bar: 1min
20 lbs wrist roller: 1x
40 lbs wrist roller: 1x

Cool down: 10 min


Enjoy