4-Nov WOD

3 Rounds of -

10x 22.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
10x Band Dislocates

HFS

Stretch

4 Rounds of - 

10x 70kg Flat Bench

10x 27.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 30kg BDs Incline Row

10x 30kg BB Curl

10x 30kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

5 Rounds of -

5x 70kg Lever Deadlift

20x PUs

1k Row