11-Sept WOD

15min Bike

3 Rounds of -

5x Pull Ups

10x 20kg DB Squat

35/35/30x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Leg Press 150kg

5x Prone Leg Curl 55kg

20x PU

5 Rounds of -

5x 75kg Leg Ext

20x PUs

Core: 

3x12 Myo Crunch + 20sec Squat Rope Whip

3x12 Hanging Knees up+ 20sec Squat Rope Whip

10x10s Cat Comit

3x10 15kg DB BC