3 Rounds of -
10x 20kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
Bench
Power 3x5 (92.5kg)
Wide 3x5 (82.5kg)
Narrow 3x5 (60kg)
Seated Row 3x5 (90kg)
BO DB Row 3x5 (40kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
4 Rounds of -
6x Rope Pull down (35kg)
6x Rope Pull down (35kg)
6x 80kg Leg Ext
4 Rounds of -
6/6x 17kg Tri Cable Ext
6x 80kg Leg Ext
3 Rounds of 20kg BB
5x RC
5x BO Row
5x Drag Curls
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