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ACCESSORY - Sa 02.10.21

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


10x20sec Hollow Rock

1min rest between sets


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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