4-Aug WOD

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 (80kg)

Wide 5x5 (70kg)

Narrow 5x5 (50kg))

Row 5x5 (110kg)

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 8 Plates

4 Rounds of - 

8/8x 11kg Tri Rope PD

8x Leg Ext 8 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

5x 100kg Calf Raise

1k Row