Ara

11102025

alicanumay
11 Eki 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: max. rep one arm dumbbell z-press in

min 2: max. rep pull ups/jumping pull ups in

min 3: max. rep alternating one leg v-ups in

min 4: max. rep lateral jump over dumbbell in

:45-:40-:35-:30 on

:15-:20-:25-:30 off

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 20 kettlebell swings

Athlete B: single leg wall sit

(then rotate)

Athlete A: 15 target burpee

Athlete B: plank (on hands)

(then rotate)

Athlete A: 20 empty bar back squat

Athlete B: max. rep double/single under

(then rotate)

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