ACCESSORY: 10min ALT. EMOM
MIN1: 6-8 barbell rows
MIN2: 6-8 alt. dumbbell curls
5min AMRAP:
MAX REPS hand-release push-up
3 muscle-ups or 5 pull-ups at the top of every minute (starting at 0:00)
REST 3mins
21-15-9 REPS: (7min TIME CAP)
burpees
kettlebell swings 53/35
(SCORE: TOTAL REPS & TIME)
- POST YOUR RESULTS TO COMMENTS.
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