16-Nov 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 15kg

10x BB Upright Row 30kg

WOD2 -

4 Rounds of

10x BB Press 32.5kg

10x BO Lat Raise 6kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 17.5kg

Lat Raise 6kg

Cable Frontal Raise 7.5kg

30cal on the air assault bike: 1'52...was hanging!