Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️💪 5×3 Paused Strict Shoulder Press
pick heaviest weight Rest 2-3 min between sets
💪🍑
EMOM 21min 10 Close Stance Heel elevated Front Squat, pick weight
10 Seated KB Front Rack Single Arm DB Press, 10 each side, pick weight 10 Incline Dual KB Prone Row , 2sec rest on top
6️⃣📦
Do the Long version!
Belly fat has to go! It hides the sickpack!
Long version
100 Side Plank DB Powell Raise (50L/50R)
* Every Break: X Cal Bike (difference to 100)
* Change side every round
* if you do 10 reps = 90 cal usw
Short version:
100 Side Plank DB Powell Raise (50L/50R)
* Every Break: X Cal bike (difference to 50)
* if you do 10 rep = 40 cal row usw.
* 2 Rounds (1 round per side)