28-Feb WOD

1k Row
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

27-Feb WOD

1k Row
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
Shoulder Press 4x10 - 23KG
Seated Row 4x10 - 32KG
Seated BC 3x6 15kg
Seated HC 3x6 15kg

24-Feb WOD

1k Row

500m Run

WU:
2 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

HFS

Stretch

Bike
2 Min Warm Up
8 Min of 20 sec sprint / 40 sec turning over
2 Min Warm Down

WOD
3 Rounds of -
5x Slow Chin Up
10x Dips

Chest Press 3x10
Shoulder Press 3x10

Lat Pull down 3x10
Seated Row 3x10
BC 3x6 12.5kg
HC 3x6 12.5kg

15-Feb WOD

25 min on the 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

Shoulder Press
3x10

Lat Pulldown
3x10

Peck Fly
3x10

BC
3x10 10kg

HA
3x10 10kg