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 (90kg)
Wide 3x5 (80kg)
Narrow 3x5 (60kg)
BO Row 3x5 (40kg)
BO DB Row 3x5/5 (20kg)
BC 3x5 (20kg)
HC 3x5 (15kg)
BB RC 3x5 (25kg)
3x Rounds of -
8x BB Drag Curl (25kg)
8x Rope Pull down (30kg)
4x5 Cable Tri Extension (10kg)
Stretch
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