ACCESSORY - Mi 20.10.21

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.

🏋️💪 Tempo Strict Romanian Deadlift

tempo 13502

accumulate 30reps of:

1sec down /

3sec hold 10cm off floor /

5sec up /

2sec rest

💪 8 Rounds

20s work 20s rest

- Z-Bar Curls

- Weighted or BW GHD Back Ext.

- Double DB concentration Curls on GHD

- Banded Good Morning

*Pick light weights, Perform all 8 rounds of one movement. Take 2min rest befor you hit the next movement.

6️⃣📦

Do the Long version!

Belly fat has to go! It hides the sickpack!

Long version

Bike 10km every 1000m do:

1 Min Plank

+ 10 Weighted Sit ups

Short version:

5x 1 Min Plank + 10 Weighted Sit ups

1 min rest between sets.