40min EMOM

1.min: 15-12 Bench Press (50-20 kg)

2.min: 12-8 Burpee to touch

3.min: 20 Alt. Single Arm Dumbell/Kettlebell Bent Over Row

4.min: 12-8 cal ergo

5. min: Rest

3 dk dinlen;

4 set maksimum tekrar: Dumbell Hammer Curl, (Tek dumbell çift tutuş)