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alicanumay

09012022

Strength: EMOM 15 min.


min 1: 8 x (1 dumbbell bench press + 1 dumbbell fly)

min 2: 3-5 strict pull-up + 3-5 chin ups (5-7 jumping pull ups and chin ups)

min 3: 10-12 double dumbbell front rack squat


WOD: AMRAP 20 min.


2-4-6... reps of


down ups

dips

dumbbell deadlift

alternating one leg v-ups

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