WU:
500m Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x Flying Dog
10x Sliders
HFS
Stretch
SWOD:
Bench Press -
Power 2x3 (92.5kg)
Wide 2x5 (82.5kg)
Narrow 2x5 (72.5kg)
BO BB Row 4x6 (75kg)
BO DB Row 3x8/8 (25kg)
BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)
Stretch
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