500m Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
SWOD:
Bench
Power 4x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x8 (45kg)
BO Row 3x5 (50kg, 55kgx2)
BO DB Row 3x5/5 (37.5kg)
BC 3x6 (20kg)
HC 3x6 (20kg)
4x Rounds of -
6x BB Drag Curl (30kg)
6x Rope Pull down (30kg)
Tri Ext 4x6/6 10kg
RC 3x5 (20kg)
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