Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️🍑 5×3 Paused Back Squat
pick heaviest weight Rest 2-3 min between sets
💪
EMOM 21 min 10 DB skull crusher, pick weight 10 DB Hammer Curl, pick weight 10 Dip (bench or bar or rings or matador)
6️⃣📦
Do the Long version!
Belly fat has to go! It hides the sickpack!
Long version
100 Toes To Bar
* Every Break: X Cal Row (difference to 100)
* if you do 10 Toes to bar = 90 cal row usw
Short version:
50 Toes To Bar
* Every Break: X Cal Row (difference to 50)
* if you do 10 Toes to bar = 40 cal row usw.