30-Dec WOD

4 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 - 

10x 70kg Flat Bench

10x 25kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 22.5kg BDs Incline Row

10x 35kg BB Curl

10x 22.5kg DB Pullover

25 PUs

+ 12/10/8/6

70kg Lat PD

10kg BC

5 round of -

5x Leg Ext 10 plates

5x Calf Raise 100kg

20x PUs

1k Row

3x2min Boxing heavy bag