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ACCESSORY - Di 28.09.21

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



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


3x20 Russian Twist (l+r=1)

3x20 Slow Mountain climber (Knee to elbow)


Do the Long version!

Belly fat has to go! It hides the sickpack!

Long version

60min Cardio @60%

Short version:

30min Cardio @70%

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