Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️🍑🔥 Deadlift 6×3 @ heaviest weight *Rest 3min between sets
--Then--
3x10, Hip Thrust, heavy
3x 30L/30R, Banded lateral steps, pick weight
💪🍑🔥 3-5 Rounds 5 Rounds 5 Front Squat, 70-80% 1RM front squat 10 Suitcase DB lunges, (5 each leg), heavy weight 20 Banded single leg extensions
–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 between rounds
6️⃣📦
Long version:
2100m Ski
Every 300m do 20 Leg Lever
or
Short version:
100 Leg Lever
Every Break do 20 sit ups