Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
Back / Bicep
1.
Strict Pull Ups
4 x 12 RPE 10
2-3 Minutes rest
2.
Bench Single Arm Bent Over Row
4 x 12 RPE 9
2 Minutes rest
3.
Seated Dumbbell Bicep Curls
4 x 12 RPE 9
2 Minutes rest
4.
Barbell/Z-bar Bicep Curls
Bottom half and Top half
3 x 10+10 RPE 8
60 - 90 seconds rest
5.
For Time 30-20-10
Dual KB Bent Over Row 20/12kg
Banded Lat Pull Down, (slow negative)
Hollow Rock
500m Row between each round