Tuesday- February 18, 2014

warm up

450m run

5 toe to bar

10 squats

5x

AMRAP 12

1 round "Cindy"

200m run

POST SCORE TO COMMENTS

-----------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 8

-Reverse Hypers

3 sets 

-Dynamic Effort Lower

Box Squats

14" box

Straight Bar

40% + chains

14 sets x 2 reps

-Sumo Pulls + bands
6 sets x 1 reps

-Conventional Pulls + bands
6 sets x 1 reps

-Banded Dimmels
5 sets x 10 reps

-GHRs 

3 sets

-Reverse Hypers
3 sets

ABS

-AB Wheel

-Static ABS

-Back Extensions