5-Dec WOD

WU:
10x 16kg KB Swing
10x 16kg KB Squat
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
DB Bench 3x6 (30kg)
DB Incline Bench 3x6 (30kg)
DB Fly 3x6 (20kg)
BO Row 4x5 (50kg)
DB Row 3x6 (30kg)

Seated BC 3x8 (12.5kg)
Seated HC 3x8 (12.5kg)

RC 3x8 (20kg)
Rope Pull Down 3x8 (25kg )

WOD:
1min Max 16kg KB Swings
Total: 50

Comments:
In US for work, so quick nip to the gym!