WU:
3 Rounds of –
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
Bike
5 Min Warm Up
15 Min of 20 sec sprint / 40 sec turning over
5 Min Warm Down
WOD
3 Rounds of -
5x Slow Chin Up
10x Dips
Chest Press 4x10 - 32KG
Seated Row 4x10 - 32KG
Shoulder Press 4x10 - 23KG
Lat Pulldown 4x10 -32kg
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