20-Nov WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg DB Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

8x Seated  DB Press 15kg

8x BB Upright Row 20kg

4 Rounds of -

5x BB Press 20kg

10x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 29kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

Core

5 Rounds of - 

10x Myo Crunch

10x 16kg KB Goblet Squats

3x10 Knee Raise

Cat Vomit 10x10sec

1k Row