14-Nov WOD

500m Row

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 62.5kg

10x Single arm Row 20kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of -

10x DB Bench Press 30g

10x BB Curl 27.5kg

10x DP Pullover 22.5kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

65kg Lat Pulldown

Bicep Curls 10kg