Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️🍑
Strength Back squat 5×5 @ heaviest weight for all sets *Rest 2-3 min between sets
🍑💪
Tempo Movements for all reps:
1s concentric, 0s pause, 3s eccentric
5×10 Straight leg deadlift, medium
5×10 Double Dumbbell incline bench press, medium 5×20 Banded Tricep ext 5×10 Prayer curl, medium
3×30 Banded bicep curl *Rest 1-2 min between all sets and exercises
6️⃣📦
3x20 Dragon Flag
Into:
Do the Long version!
Belly fat has to go! It hides the sickpack!
Long version
60min Cardio @60%
Short version:
30min Cardio @70%