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alicanumay

21042024

Strength: EMOM 16 min.


min 1: 8-10 deficit push ups/push ups (with perfect form)

min 2: 10/10-10/10-10/10-8/8-8/8-8/8 three point dumbbell row

min 3: 10/10-10/10-10/10-8/8-8/8-8/8 weighted split squat

min 4: rest!


WOD: For time


21-18-15-12-9-6-3 reps


hand release push ups

front squat (30/20)

hanging l-sit raises

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