28-Nov WOD

WU:
500m Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
DB Bench 3x6 (30kg)
DB Incline Bench 3x6 (30kg)
DB Fly 2x6 (20kg)

DB Incline Fly 2x6 (20kg)

BO Barbell Row 4x5 (70kg)
BO DB Row 3x6 (30kg)

Seated BC 3x6/6 (15kg)
Seated HC 3x6/6 (15kg)

Lateral DB Raise 3x6 (10kg)
BO Lateral DB Raise 3x6 (3kg)

3 Rounds of -
15x 20kg OHS
10x Dips

Strecth

Comments:
Last week of the DB work, back to normal benching next week.