Today I did the Iron Flow WOW#265 of 11.11.2024. For part 1I used 16 kg, for part 2 I used 20 kg for the SH Deadlift and the SH Row. For the Goblet Squat I used 16kg. I liked this workout, EMOM protocol is one of my favourite ones. 😃 Edit: I forgot to mention the finisher. 2 min. of suitcase walk with 24 kg.

8KG Hi! It's me!! 😃😃👋👋 Planned to do full 30-minute circuit, but made it through the first set of exercises before my breath started failing. My cardio needs to get back to functioning better! Getting back on that horse! LFG!!💪💪🤎🤎

Hey babe. Wake up. A new Kettle Knights podcast just dropped. 💪

After almost two weeks with Bronchitis finally back!!💥 The best feeling (maybe) in the world is getting well after having been sick. Part one: 15' Emom ABC with double 16 kg (slightly modified: 2 clean/2 Pres/2 Squat) Part two: 10 min Emom alternating 3/3 Press and 3/3 snatch with 24 kg I feel very inspired by the latest Lebe Stark videos and I really want to start incorporating: 1) "2 Bells Overhead" and 2) going heavy(er) in the pres and snatch

Purple balls 😇 used double 18/20/22