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iremirdem

23092021

Strength: EMOM 12 min.


odd: 6-6-6-4-4-4 chin ups (x2 jumping chin ups)

even: 10/10-10/10-10/10-8/8-8/8-8/8 alternating dumbbell bench press


WOD: 15 minutes time cap.


1-2-3... front squats (50/25)

3-6-9... kettlebell swings

5-10-15... double unders (x2 single unders)


Accessory: EMOM 9 min.


Min 1: 10-12 dumbbell biceps curl

Min 2: 10-12 dumbbell kick backs

Min 3:12/12 single leg hip bridge

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