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ACCESSORY - Mi 17.11.21

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

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