WU:
500m Row
3 Rounds
of -
10x
Squat
10x Scap
PU
10x Back
Raise
10x 2F
Glute Act.
10x Sit
Ups
HFS
SWOD:
Bench
Power
3x5 (85kg)
Wide 3x5
(75kg)
Narrow
3x5 (60kg)
BO Row
4x5 (65kg)
BO DB
Row 3x6 (30kg)
BC 3x6
(20kg)
HC 3x6
(20kg)
BB RC
3x6 (20kg)
3x
Rounds of -
8x BB
Drag Curl (20kg)
8x Rope
Pull down 25kg
Stretch
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