WU:
500m Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (62.5kg)
BO BB Row 4x5 (62.5kg)
BO DB Row 3x6 (30kg)
BC 3x6/6 (15kg)
HC 3x6/6 (15kg)
RC BB 3x6 (20kg)
Drag BB C 3x8 (20kg)
Rope PD 3x8 (25kg)
1K Run
4'22
Stretch
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