13-Jul WOD

26min Bike 11.5k

1k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD:

4 Rounds of - 15/12/10/15

15kg DB Squat

7.5kg DB Press

Push Ups

400m Sprint/Row/Row/Sprint

25kg Cable Pull down

For time.....

Leg Ext

5x5 45kg

Adductor & Abductor 5x5

1k Row