Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
Back + Bicep
1.
40, 30, 20, 10.
Dumbbell One Arm Row, Kneel on Bench
Rest As needed between set
2.
2 Rounds of:
20 Strict Pull Ups,
20 Non Strict,
20 Banded Lat Pull Down
Rest As needed between set
Scale:
Banded, use a thicker band for second drop set.
3.
40, 30, 20, 10.
Dumbbell Bench Pullover
Rest As needed between set
4.
40, 30, 20, 10.
Standing Dumbbell Bicep Curls
Rest As needed between set
5.
Banded Bricep Curls1 x 50
6.
12 EMOM,
Alternate between:
1. 12 Cal Row
2. 20 Inverted Rows (trx, ring or bar)
3. 45 Seconds of Mountain Climbers
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