18-Nov WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

3 Rounds of - 

10x 60kg Flat Bench

10x 20kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 20kg BDs Incline Row

10x 20kg BB Curl

10x 15kg DB Pullover

25 PUs

+ 12/10/8/6

40kg Lat PD

10kg BC

10 Rounds of - 

5x Leg Extension 10 Plates

5x Calf Raise 80kg

5 Rounds of -

10x 20kg BB Curl

10x 20kg BB Row