warm up
450m run
then...
3 pull ups
5 push ups (or HSPU)
7 PVC OHS
3x
AMRAP 15
5 Power Cleans (95lbs/65lbs)
7 Push Press (95lbs/65lbs)
10 Back Squats (95lbs/65lbs)
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Westside
Triceps Super Set
-Extensions (laying or standing) x 10 reps
+
Band triceps extensions x 20
3 sets
*super set is done with two exercises back to back with no rest between
Endurance
100m run
1 minute rest
8x
Row
100m row
1 minute rest
8x
Swim
1000m
Rx (30Kg [66# BOOYAH! lol jkjkjk it's by default])
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Extra Credit:
100m x 8
I didn't even time these since I wasn't about to go 100% on a recently healed hammy. I just stayed on my toes and strode them out.
(I totally just looked up the past tense of "stride" on dictionary.com. I think that's the first time I've used it. How 'bout that?! Learn sumthin' new erryday!)
Terry- 7+5 (85#)....xtra credit...triceps super set (55#)
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