WU:
400m (-2min)
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Band Pull Aparts (Red)
12x Back Raise
12x TF Glute Activation
HFS
Stretch
SWOD:
Shoulder Press 3x5 (55kg-57.5kg-60kg)
Front Squat 5x3 (60kg-70kg-80kg-80kg-80kg)
Cycle 4k
WOD:
100 16kg KB Swings
Time: 3'49
Stretch400m (-2min)
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Band Pull Aparts (Red)
12x Back Raise
12x TF Glute Activation
HFS
Stretch
SWOD:
Shoulder Press 3x5 (55kg-57.5kg-60kg)
Front Squat 5x3 (60kg-70kg-80kg-80kg-80kg)
Cycle 4k
WOD:
100 16kg KB Swings
Time: 3'49
Coments:
Had to drop the mrs car in for a service, drove up to the gym, worked out. Dropped the car nextdoor for the service and on the bike for 4k home. Then quick 100 swings and a stretch.
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