28-Dec WOD

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
HFS

Stretch

SWOD:
Bench Press
Power 3x5 (85kg)
Wide 3x5 (75kg)
Narrow 3x5 (65kg)

BO Row 4x5 (65kg)
BO DB Row 3x6/6 (30kg)

Seated
BC 3x6/6 (17.5kg)
HC 3x6/6 (17.5kg)

Reverse Barbell Curl 3x6 (20kg)
Drag Curls 3x10 (17.5kg)

3 Rounds of-
15x 20kg OH Swirls
10x Dips

Stretch