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 (92.5kg)
Wide 3x5 (80kg)
Narrow 3x5 (60kg)
BO Row 3x5 (42.5kg)
BO DB Row 3x5/5 (20kg)
BC 3x5 (20kg)
HC 3x5 (17.5kg)
BB RC 3x5 (25kg)
3x Rounds of -
5x BB Drag Curl (25kg)
5x Rope Pull down (25kg)
4x10 Cable Tri Extension (7.5kg)
Stretch
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