warm-up
450m run
then...
12 walking lunge spider-mans
10 pass throughs
6x
EMOM 8
5 power snatches (155lbs/105lbs)
Westside
Max Effort Upper
Bench + bands
*work up to heavy weight add sling shot and go heavier
Close Grip Bench Press
3 sets
Laying Tricept Extentions
4 sets
100 Face Pulls
Abs
Endurance
400m run
2min rest
4x
Row
500m row
2min rest
4x
Swim
400m swim
2min rest
4x
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