WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right
10x 15kg DB Swing - Left
10x Scap PU
10x Back Raise
6x Flying Dog
HFS
SWOD:
Squat 5x3 (100kg-105kg-110kg-115kg-120kg)
Squat 3x5 (80kg)
RDL 3x5 (60kg)
SLDL 2x5/5 (12.5kg DBs)
WOD:
300m Row
21 PU
300m Row
15 PU
300m Row
9 PU
300m Row
Time: 5'54
Stretch
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