3 Rounds of -
10x Band Dislocates
10x Band PA
10x 20kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
HFS
Stretch
Bench
Power 4x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)
Seated Row 5x5 (80kg)
BO DB Row 3x5 (30kg)
BC 3x5 (22.5kg)
HC 3x10 (15kg)
3 Rounds of -
8x Rope Pull down (41kg)
8x Rope Pull down (41kg)
8x Leg Ext 8 Plates
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