Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️🍑 Tempo Deadlift
3sec up 3sec down 8×5 @ heaviest weight for *Rest 2-3 min between sets
💪
EMOM 20min 10 DB or Z Bar Skull Crusher
10 Double DB kick back 10 DB or Z Bar concentration curls on ghd
10 DB reverse Curls
6️⃣📦
Do the Long version!
Belly fat has to go! It hides the sickpack!
Long version
100 Weighted Sit Ups, pick load
* Every Break: X Cal Bike (difference to 100)
* if you do 10 reps = 90 cal usw
Short version:
50 Weighted Sit Ups, pick load
* Every Break: X Cal bike (difference to 50)
* if you do 10 rep = 40 cal bike usw