1k Row
WU:
3 Rounds of-
10x Squat
10x Scap PU
10x Back Raise
10x 2FG Act.
10x Sit Up
HFS
SWOD:
Bench
Power 3x5 (90kg-90kg-90kg)
Wide 3x5 (80kg)
Narrow 3x5 (35kg)
BO Row 6x6 (50kg)
BO DB Row 3x6 (30kg)
BC 3x6 (20kg)
HC 3x6 (20kg)
RC 3x6 (20kg)
3 Rounds -
Dips x10
Drag Curl x10 20kg
Rope Pull Down x6 (25kg)
Stretch
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