Ara

2842025

alicanumay

28 Nis 2025

1 dakikada okunur

Strength: Every 2:00 for 6 rounds

5-5-4-4-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor)

*5/5 bodyweight step through lunge after every round

WOD: Every 3:00 for 4 rounds

30 kettlebell swings + 15 bench dips (8-10 parallette dips) + 30 top half v-ups

*overhead plate hold in remaining time

rest 1:00 between rounds

Accessory: 3 Rounds

12 dumbbell/plate snow angel raise

12 kettlebell upright row

12/12 single leg hip bridge

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Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 target burpee min 3: 6-8 burpee tuck jump min 4: rest! WOD: For time 18-15-12-9-6-3 sumo deadlift high pull (30/20) 3-6-9-12-15-18 ha

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