fil_ness

Filness buddies ❤️ 🥰💪

Pre Chrstmas ( + melomakarono / dipla / kourabies) workout 💪💪

💪 Προπόνηση για την βελτίωση της ταχυδύναμης

WOD
1. Goblet squat 15 - 20 reps
2. Sngle rdl with row 10 reps /side
3. Chest press with leg extension and crunches 15 + 15
4. Pilates abs + V-hold 20 reps + 30"
5. Superman 30
6. Deadlift 15
7. Russian twist 50-60
8. Walking bridge 60"
9. Sit up with shoulder press 20 reps
10. Military skipping 60"

2-3 rounds
30" rest/ exercise
2' rest / round

WOD
1. STEP UP AND JUMP (10 REPS EACH SIDE)
2.DIPS 15-20 REPS
3.WALL BALL PUSH UPS 12-20 REPS
4. BULGARIAN SQUAT 8-10 PER LEG
5. STARS 30-40 REPS
6. BOX BRIDGES 10-15 PER LEG
7. PULL DOWN 12-15 REPS

WOD