Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️💪 5x5 Bench Press
Every set as heavy as pos.
3-4min rest between sets.
💪🍑
30-20-10-5
Front Squat
unbroken Goblet Squat Matador Dips (banded if needed)
DB Fly
*heavier weight each round
6️⃣📦
Do the Long version! Belly fat has to go! It hides the sickpack!
Long version:
Ski with 70% of MHR
Every 10 min for 30 min or more:
50 TRX Crunch
Short version:
150 TRX Crunch
Every Break: 15 Sit Ups
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