Saturday- June 1, 2013

warm up

450m run

then...

tabata burpees

5x

EMOM 10

5 push ups

5 front squats (135lbs/95lbs)

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Squat Party with chains

15" box

Texas Bar

-Conventional Deficit Deads

5-7 sets

-Accessory Work

GHRs with vest

3-5 sets

-Reverse Hypers

4 sets x 8-10

H.A.P

-Ankle Weight Leg Curls

2 sets x 75 reps

-ABS

Endurance

400m run

2 minutes rest

4x

Row

200m row

1:30 rest

6x

Swim

1600m swim