Tuesday- April 16, 2013

warm up

450m run

then...

3 burpees

5 push ups

7 squats

3x

For 20 minutes:

Even minutes: 5 Push jerks (155lbs/105lbs)

Odd minutes: 3, 5, or 7 Toes to bar

All sets must go unbroken

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Straight Bar

50% + bands + chain (new max/105lbs band + 55lbs chain)

12 sets x 2 reps

-Rack Pulls

50% + bands

8 sets x 1 rep

Accessory Work

-Reverse Hypers

5 sets x 8-10 reps

-GHR

3 sets

-ABS

Endurance

100m run

1:00 rest

8x

Row

1000m row

Swim

800m swim