13
11
2021

WOD ΣΑΒΒΑΤΟ 13/11

Guns Workout

A)4sets / 90”rest bts
4-6reps Str Pull ups
B)Amrap 6’
6 Bent Over Barbell rows
8 Push ups
Rest 3’
Amrap 6’
6 Upright Row
8 Shoulder Press
C)Emom 12 (4R)
•10-12 bicep curl
•10-12 Tricep ext
•20 Cuban Rotation

Booty & Core Workout

A) 4sets /90” rest bts
8-10reps Barbell Sumo DL
B) 4sets /90” rest bts
15reps Feet Elevated 2DB RDL
20m Walking Lunges
25 Banded Hamstring Curls
C) Emom 12 (4R)
•Arch hold 30”-40”
•10reps Banded Hollow Body Pullovers
•15reps Bilateral Banded Terminal Knee Extension