12-Nov WOD

Lower back/hip mobility

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 75kg Deadlift

20x PUs

5 rounds of -

5x 140kg Leg Press

5 rounds of -

5x 14 plates leg ext

5x 6 plates hamstring curl

5 rounds of -

5x 100kg calf raise

20x PUs

2k Row

5 rounds of -

10x rope tri ext 29kg

10x rope bicep curl 29kg

5x10 65kg Seated Row

5x10 47kg Lat Pulldown Machine