20
11
2021

WOD ΣΑΒΒΑΤΟ 20/11

Guns Workout

A) 4sets /90” rest
10-12reps Ring Rows
6-8reps 2DB Str Press
Max Reps Push Press
B) For Time with quality
10-9-8-7-6-5-4-3-2-1
Dips
Gorilla Rows
C) 3sets
20reps Band bicep curls
20reps Band Tricep Extension
20reps Band Pull Aparts

Booty & Core Workout

A) 4sets /90” rest
10reps Barbell Deficit RDL
8reps/each DBs Fr Foot Elevated Reverse Lunges
B) For time with quality
10-9-8-7-6-5-4-3-2-1
Heavy Russian Swings
Gorilla Burppes
C) Core
100 R twist
*every break 20 jumping lunges