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 (87.5kg)
Wide 3x5 (77.5kg)
Narrow 3x5 (60kg)
Row 3x5 (45kg)
BO DB Row 3x6 (32.5kg)
BC 3x6 (22.5kg)
HC 3x6 (22.5kg)
BB RC 3x6 (22.5kg)
3x Rounds of -
8x BB Drag Curl (22.5kg)
8x Rope Pull down 25kg
Stretch
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