Mwod: Row 250m, Roll upper back with roller, Roll glutes and hips with ball, Band hip stretch from rack, Stretch calves
Squat 4 x 6 reps @ 70-75%
Around the world plank 4 x 6/6
WOD: 3 RFT
Farmers walk down & back
20 Dubs
15 DB RDLs
10 Split Squats
5 Pull ups
Mwod: Row 250m, Roll chest and traps on post, Overhead shoulder stretch, Band lat stretch
Close grip bench 15/12/10/10+
Bent rows 4 x 12
WOD: 4 RFT
21 KB swings
12 Push ups
10 cals bike/row
21 Goblet squats
12 Body rows
Squat 4 x 6 reps @ 70-75%
Around the world plank 4 x 6/6
WOD: 3 RFT
Farmers walk down & back
20 Dubs
15 DB RDLs
10 Split Squats
5 Pull ups
Mwod: Row 250m, Roll chest and traps on post, Overhead shoulder stretch, Band lat stretch
Close grip bench 15/12/10/10+
Bent rows 4 x 12
WOD: 4 RFT
21 KB swings
12 Push ups
10 cals bike/row
21 Goblet squats
12 Body rows
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