30-Jul WOD

WU:
500m Row
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Band Pullaparts (Purple)
12x Scap PU
12x Back Raise
HFS

Stretch

SWOD:
DB Bench 3x10 (20kg)
DB Incline Bench 3x10 (17.5kg)
DB Fly 2x8 (15kg)
DB Incline Fly 2x8 (12.5kg)
BO Row 4x6 (70kg)

BC 3x8/8 (15kg)
HC 3x8/8 (12.5kg)
RC 3x8 (20kg BB)

Inner Thigh 3x10 (50kg)
Outter Thigh 3x10 (50kg)

1000m Row

Stretch

Comments:
Change up on the bench, start with decent weight and then move up for next week. Plan to do this for the 6 weeks. Looking like a return to BJJ on the cards, so a little work on the Inner and Outer thigh.