Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️🍑 Strict Press 5×3 Deadlift, @ heaviest weight *Rest 3 minutes between sets
--Then--
3x10, Heavy Hip Thrusts ,pick weight
3x10, Weighted GHD Hip Extensions, pick weight
🍑 3-5 Rounds 5 Unbroken Front Squat, heavy 10 Suitecase DB Rev. Stpe Lunges, (5 each leg), 2x heavy kg 20 Banded Air Squat
–Rest 1 min–
5 RDL, same weight as front squat 10 Single leg box step up, (5 each leg to a 50/40cm box) pick weight 20 Banded good morning *Rest 2 min
6️⃣📦
Long version:
2100m Ski
Every 300m do 30 Russian Twist, 16/12kg (L+R = 1 rep)
or
Short version:
150 Russian Twist, 16/12kg (L+R = 1 rep)
Every Break do 10 V-Ups
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