WOD - Full Body

• superset
• seated rows - 3x15 (bands)
• push ups - 3x15
• kb shrugs - 3x15 (24kg)
• superset
• curls - 3x15 (trx)
• quad leg lifts - 3x15 
• tricep extension - 3x15 (trx)
• calf raises - 3x15 (24kg)
• superset
• bb ohp - 3x15 (45)
• glute raise - 3x15
• face pulls - 3x15 (trx)
• calf curls - 3x15 (bands)

WOD - Full Body

each superset was 3 rounds, work til exhaustion:

• superset
• hang from bar
• pull downs (bands)
• superset
• push up hold (feet elevated, hands on bells)
• db incline bench (30)
• superset
• rack pull hold (275)
• kb shrugs (24kg)
• superset
• bw squat hold
• bw squats
• superset
• Y rows (trx)
• curls (trx)
• tricep extension (trx)
• T rows (trx)
• calf raises, each side (25)

WOD - Full Body

• superset
• landmine rows - 3x9 (95)
• hammer curls - 3x12 (17.5)
• hamstring curls - 3x15 (trx)
• superset
• landmine press - 3x9 (75)
• tricep push down - 3x12 (bands)
• leg extensions - 3x15 (bands)
• superset
• bb shrugs - 3x9 (155) (behind the back)
• db rear delt row - 3x12 (25)
• calf raises - 3x15 (each)

WOD - Full Body

• superset
• pull up - 3x6 (7.5)
• rack pull - 3x6 (345)
• chest dip - 3x6 (25)
• superset
• concentration curl - 3x8 (30) (LOTS of assisted reps)
• T/Y rows - 3x8 (trx)
• bb front raise - 3x8 (55)
• tricep kickback - 3x8 (trx)
• superset
• hamstring curls - 3x10 (trx)
• leg extensions - 3x10 (bands)
• calf curls - 3x10 (bands)

WOD - Full Body

• superset
• decline push up - 3x9
• seated rows - 3x12 (bands)
• seated shrugs - 3x15 (24kg)
• superset
• lateral raises - 3x9 (25)
• hammer curls - 3x12 (25)
• leg extensions - 3x15 (bands)
• superset
• rear delt raises - 3x9 (15)
• tricep extensions - 3x12 (bands)
• hamstring curls - 3x15 (trx)

WOD - Full Body

• superset
• rack pulls - 3x6 (331)
• inverted rows - 3x9
• db flies - 3x12 (25)
• superset
• bb curls - 3x6 (65)
• one leg calf raises - 3x9 (stairs, 16kg) 
• face pulls - 3x12 (trx)
• superset
• tricep dips - 3x6 (16kg)
• leg extension - 3x9 (bands)
• lateral raises - 3x12 (20)

WOD - Full Body

• superset
• pull ups - 3x6
• low rack pull - 3x6 (225)
• chest dips - 3x6 (25)
• superset
• concentration curls - 3x9 (25)
• tricep extension - 3x9 (trx)
• T/Y rows - 3x9 (trx)
• seated shrugs - 3x9 (24kg)
• superset
• hamstring curl - 3x12 (trx)
• leg extensions - 3x12 (bands)
• single leg calf raises - 3x12 (stairs)