Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️🍑
Strength Shoulder Press 5×5 @ heaviest weight for all sets *Rest 2-3 min between sets
🍑💪
Tempo Movements for all reps:
1s concentric, 0s pause, 3s eccentric
5×10 Double DB Arnold Press, medium
5×10 Double Dumbbell reverse Fly, medium 5×20 Banded Shoulder Press 5×10 Dips (bench, matador, Ring)
3×30 Banded face pull *Rest 1-2 min between all sets and exercises
6️⃣📦
10x20sec Hollow Rock
1min rest between sets
Into:
Do the Long version!
Belly fat has to go! It hides the sickpack!
Long version
60min Cardio @60%
Short version:
30min Cardio @70%
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