Sunday- December 29, 2013

warm up

450m run 

then…

7 toes to bar

7 squats

7 pass throughs

6x

For 20 minutes

even minutes calories (row/airdyne)

odd minutes burpees

*1 more calorie/burpee than last week
*if its your first week start at 10

POST SCORES TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

-Slight Incline Bench 

9 sets x 3 reps

with chains 
*choose weight by speed

-Barbell Rows

5 sets
H.A.P

-DB Hammer Curls

5 sets

-Banded Crossovers

-ABS

Olympic

Clean & Jerk into bands
&
Snatch into bands