16. Dez. 2021
Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
Back and Tricep
rest as needed
A
3x12 T-Bar Row or Double DB Bent over row, heaviest
then
B
5x8 single arm bent over row, one knee on bench
then
C
3x12 seated skull crusher, heavy
then
D
3x12 single arm tricep kick back, one knee on bench
Accessory
3 Rounds for quality
15 banded tricep curls
max strict pull up
30 sec L-Sit Hold