3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 25kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
Bench
Power 5x5 (82.5kg)
Wide 5x5 (70kg)
Narrow 5x5 (52.5kg))
Seated machine Row 5x5 (11kg)
BO DB Row 5x5 (32.5kg)
BC 3x5 (22.5kg)
HC 3x5 (22.5kg)
4 Rounds of -
8x Rope Pull down (47kg)
8x Rope Pull down (47kg)
8x Leg Ext 10 Plates
4 Rounds of -
6/6x 11kg Tri Rope PD
6x Leg Ext 12 Plates
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