30-Jun WOD

1k Row

1K Run (4'08)

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1 -

4 Rounds of

10x Seated  DB Press 10kg

10x BB Upright Row 22.5kg

WOD2 -

4 Rounds of

10x BB Press 27.5kg

10x BO Lat Raise 6kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 15kg

Lat Raise 5kg

Cable Frontal Raise 5kg

29-Jun WOD

1K Row

1k Rum(3’48)

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD 1:

4 Rounds of -

10x Flat Bench Press 60kg

10x Single arm Row 17.5kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of -

10x DB Bench Press 25g

10x DP Pullover 20kg

10x BB Curl 20kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

50kg Lat Pulldown

Bicep Curls 10kg

28-Jun WOD

500m Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1:

5 Rounds of -

5x Leg Press 120kg

5x Prone Leg Curl 47.5kg

WOD2:

4 Rounds of -

10/10x DB Bench Set Up 12kg

15x Squats

WOD3:

3 Rounds of -

10/10x Walking BD Lunges 12kg

10x 30kg Leg Press

Stretch

27-Jun WOD

1k Row

1k Run (4’20)

4 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

1k Row

15-Jun WOD

1k Row

1k Run (4’10)

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1:

5 Rounds of -

5x Leg Press 118kg

5x Prone Leg Curl 45kg

WOD2:

4 Rounds of -

10/10x DB Bench Set Up 12.5kg

15x Squats

WOD3:

3 Rounds of -

10/10x Walking BD Lunges 12.5kg

10x 30kg Leg Press

Stretch

13-Jun WOD

1k Row

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1 -

4 Rounds of

10x Seated  DB Press 10kg

10x BB Upright Row 27.5kg

WOD2 -

4 Rounds of

10x BB Press 27.5kg

10x BO Lat Raise 6kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 15kg

Lat Raise 5kg

Cable Frontal Raise 5kg