5-May WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 5x5 (75kg)

Wide 5x5 (65kg)

Narrow 5x5 (55kgx3 50kgx2)

Seated machine Row 5x5 (105kg)

BO DB Row 5x5 (32.5kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

4 Rounds of -

8x Rope Pull down (41kg)

8x Rope Pull down (41kg)

8x Leg Ext 8 Plates

4 Rounds of - 

6/6x 11kg Tri Cable Ext

8x Leg Ext 8 Plates

3 Rounds of -

15/15 BW Calf Raise

5x RC 

5x BO Row

5x BC

(20kg BB)