29-Nov WOD

Bike 21m

3 Rounds of –

10x 15kg DB Squat

20x PU

10x Back Raise

10x 15kg 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4 Rounds of -

10x Seated  DB Press 15kg

10x BB Upright Row 25kg

WOD:

4 Rounds of -

10x BB Shoulder Press 30kg

10x 7.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 22.5kg

Lat Raise 5kg

Cable Frontal Raise 7.5kg

1k Row

Arm/shrugs finisher 

Stretch