Tuesday-October 8, 2013

warm-up
450m run
then...
7 toes to bar
7 push-ups 
7 squats 
7x

AMRAP 3
3 bears (135lbs/95lbs)
6 push ups 
9 squats 
5 rounds

Westside 
Dynamic Effort Lower
Box Squat 
15"-16"
60% + bands
Safety Squat Bar
8 sets x 2 reps

Death Lifts 
55% + bands
12 sets x 1 rep
Sumo Deadlift off blocks 

GHRs 
4 sets

Reverse Hypers
4 sets 

ABS 

*Time Permitting 
Oly Shoe 
Low Box Squat 
Cambered Bar 
1 set x 20 reps
(135lbs/95lbs)