Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
💪Workout
21-15-9
Lower Curls, (bottom to middle) Upper Curls, (middle to start) Full Curls –Directly into– Lower bent over row, (bottom to middle) Upper bent over row, (middle to start) Full bent over row
6️⃣📦
Do the Long version!
Belly fat has to go! It hides the sickpack!
Long version:
3 rounds
50 Crunch (legs on wall) 1min Plank Hold
1-10min Bike
Short version:
3×50 Crunch (legs on wall) Ever Rest hold 1 min Plank