3-Mar WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 20kg DB Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 65kg Flat Bench

10x 22.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 22.5kg BDs Incline Row

10x 30kg BB Curl

10x 22.5kg DB Pullover

25 PUs

+ 12/10/8/6

65kg Lat PD

10kg BC

5 rounds of -

8x leg ext 10plates

8x 120kg calf raise

20PUs

5 rounds of -

10x MYO Cruch 

20PUs

1k Row