1k Run
3 Rounds -
10x band dislocates
10x oh squat
10x PU
10x Back Raise
10x sit ups
10x Sliders
HFS
Stretch & foam roll
SWOD:
Deadlift 5x5 (100kg) 4x2 (140kg)
DB Seated Press 3x6 (17.5 kg)
WOD:
Rowing ladder
500m - 2. '00
60sec rest
400m - 1'43
60sec rest
300m - 1'15
60sec rest
200m - '48
60sec rest
100m - '23
Stretch
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