23-Dec 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

4 Rounds of - 

8x 70kg Flat Bench

8x 25kg BO Single Arm Row 

8x 15kg HC

4 Rounds of -

10x 17.kg BDs Incline Row

10x 30kg BB Curl

10x 17.5kg DB Pullover

25 PUs

+ 12/10/8/6

60kg Lat PD

10kg BC

5 round of -

8x Leg Ext 10 plates

8x Calf Raise 80kg

20x PUs