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alicanumay

26092024

Conditioning: EMOM 16 min.


min 1: 8-10 down up to target

min 2: 8-10 burpee to plate

min 3: 8-10 over the dumbbell burpee

min 4: rest!


WOD: Every 3:00 for 4 rounds


12overhead squat (30/20) + 16 tuck ups + 20 kettlebell swings


max. rep pull ups/jumping pull ups in remaining time


rest 1:00 between rounds


Accessory: 3 Rounds


10dumbbell zottman curl

8/8-10/10 one arm dumbbell skull crushers

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