WU:
500m Run
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS
Stretch
SWOD:
Bench Press -
Power 2x5 (80kg)
Wide 2x8 (80kg)
Narrow 2x8 (65kg)
BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (25kg)
BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)
1000m Row
Stretch
Comments:
Back to the BP routine, start off lower than when ended and work back up.
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