Wednesday- December 25, 2013

warm up

20 minute self warm up

In 10 minutes (ascending ladder)

1- deadlift (Sumo stance/bodyweight)

1- burpee 

2,2

3,3

4,4

5,5

6,6

etc…

*continue following rep scheme ladder as high as possible in 10 minutes

**SCORE- rounds + reps

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

-Bench Press

warm up

then...

1 Set x Max reps 

(155lbs / 75lbs)

-Triceps Pressdowns
5 sets x 20 reps

-Strict Pull Ups
5 sets x 5 reps

-Face pulls
1 set x 100 reps

-ABS

Endurance

200m sprints

1 minute rest

8x

Row

2500m row

Airdyne

Max calories in 3 minutes

2x

Swim

200m

1 minute rest

8x