24-Nov WOD

16min Bike

3 Rounds of -

10x 10kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 8x3 102.5kg

M Row 8x3 97.5kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

4 Rounds of -

10x BB Curl  20kg

10x Rope PD 20kg

10x Squat

WOD:

5 Rounds of –

8/8x Tri Cable Ext

10/10x 15kg Calf Raise

Arm finisher.....shock horror...