Tuesday- February 4, 2014

Westside

Week 6

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

60% + bands

6-8 sets x 2 reps

-Speed Rack Pulls + band
12 sets x 2 reps

-KB Box Deadlifts
3 sets x 20 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

ABS

-5 sets AB Wheel

-3 sets static ABS

-5 sets back extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x