1k Run
3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squats
10x PU
10x Back Raise
10x Sit Up
10x 2F Glute Act.
HFS
Stretch
SWOD:
Squat 3x5 / 3,3,3 (80kg/90kg,100kg,120kg)
Shoulder Press 5RM (40kg-45kg-50kg-55kg-60kg)
WOD:
1k Run for time: 4'32
45sec Rest
500m Row for time: 2'11
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