Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
💪
4 Rounds 5 Incline KB Prone Pull, rest 3sec on top@ heavy weight 10 Dumbbell reverse fly, pick weight 15 Ring Row *Rest 1 min between rounds
-Then–
🍑
4 Rounds 5 Deadlift @ 70% 1RM 10 Weighted GHD Back Ext or Good Morning, pick weight 15 Weighted single leg calf raises, each leg *Rest 1 min between rounds
6️⃣📦
3x20 Russian Twist (l+r=1)
3x20 Slow Mountain climber (Knee to elbow)
Into:
Do the Long version!
Belly fat has to go! It hides the sickpack!
Long version
60min Cardio @60%
Short version:
30min Cardio @70%