Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🍑🏋️ Back Squat 6×3 @ heaviest weight *Rest 3min between sets
--Then--
Romanian Split Squats
3x10 1 leg on Bench, pick Weight
*each leg
💪 3-5 Rounds 5 Bench press, 70-80% 10 Weighted Matador dip, pick weight 20 Standing banded flys
–Rest 1 min–
5 Barbell curl, pick weight 10 TRX Row 20 Banded bicep curl *Rest 2 min between rounds
6️⃣📦
Long version:
2100m Row
Every 300m do 10-15 Toes to Bar
or
Short version:
50 Toes to bar
Every Break do 10 Renegade Row with 2 medium DBs
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