3-Jan WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch
HFS

Stretch

5 Rounds of -

5x 185kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 7 Plates

20x PUs

Core 

3 rounds of -

10x Myo Crunch

10x 15kg PB Squat

3 Rounds of

10x Knee Raise

10x Dips

10x10s Car Vomit

2K Row