WU:
10x Shoulder Dislocates
10x 3/4kg OHS
1000m row
10x Squat
10x Plank /PU
10x Back raise
10x 2F Glute Activation
HFS
Stretch
SWOD:
Front Squat 3RM (75kg)
Shoulder Press 3x5 (50kg)
3 Rounds of -
15x OH Swirls 20kg Plate
10x PU
CORE:
Torture Twist 4x3/3x3sec
Myo Sit Up 3x10
Cat Vomit 10x10sec
Stretch
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