June 11, 2014

warm up

450m run

then…

1 pull up

1 T2B

combo

10 push ups

15 pop squats

AMRAP 20 

5 Chest to bar Pull-ups

10 Wall ball shots, 20 pound ball

15 Kettlebell swings (53lbs/35lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Bench Press

3-3-3-3

SSB Triceps Extensions
3 sets x 5-8 reps

-KB rows
3 sets x 5-8 reps

Straight arm lat pull downs
3 sets x 10 reps

-100 push ups

- Rear delt draw backs

3 sets x 15 reps

-Machine face pulls

3 sets x 20 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps