3-Dec WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 17.5kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

6 Rounds of -

5x Military Press 42.5kg

5x 15kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 47kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

1k Row