6-Jan WOD

2.5k Walk over to the gym and then back...enjoying the mild January!

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 25kg BDs Incline Row

10x 35kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

5 round of -

8x Leg Ext 8 plates

8x Calf Raise 80kg

20x PUs

500m Row