Tuesday- March 18, 2014

warm up

then…

"Cindy"

4x

EMOM

Burpees

1- 15

2- 14

3- 13

4- 12

5- 11

6- 11

7- 11

8- 11

9- 11

10- 11

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 3

-Dynamic Effort Lower

Box Squats

14" box

Texas Squat Bar

55% + chains

10 sets x 2 reps
*narrow stance
**front squat warm up till 35%

-Sumo Pulls + bands
1 mat deficit
4 sets x 1 reps

-Conventional Pulls + bands
1 mat deficit
4 sets x 1 reps

-Reverse Hypers
4 sets

ABS

-AB Wheel

-Static ABS

-Back Extensions

Endurance