Vor oder Nach dem WOD, wähle dein ACCESSORY: Bootie, Bicep oder Bauch.
💪 3-4 Rounds: 20 Ez bar or barbell curl, pick light weight 20 Under hand bent over barbell row, same weight as above 20 Dumbbell bench press, pick light weight 20 Dumbbell reverse fly, pick light weight 20 Dumbbell fly, pick light weight 20 Double dumbbell curl and press, pick light weight
🍑
3-4x Super Set
10 Sumo Deadlift, heavy weight
no rest (change plates fast)
10 Sumo Deadlift, medium weight
no rest (change plates fast)
10 Sumo Deadlift, light weight
no rest
Example:
heavy 60kg
medium 40kg
light 20kg
6️⃣📦
3 Rounds
30 Hollow Roch
60 Chrunch
90sec Plank Hold