15-Jul WOD & Swim

Bike 30min

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench 5x5 (80kg)

Seated Row 5x5 (50kg)

BO DB Row 3x5/5 (37.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

4x Rounds of -

8x BB Curl (25kg)

8x Rope Pull down (25kg)

Tri Ext 4x6/6 10kg

Swim 45min