Thursday- July 2, 2014

warm up

450m run

then…

"C2B Cindy"

Three rounds for time of:
50 Double-unders
75 Squats

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

Floor Press + chains

-Laying Triceps Extensions
3 sets x 3 reps

Grenade Chain Incline Flys
3 sets x 12 reps

-Grenade Chain Extensions

3 sets x 5-8 reps

Straight arm rope lat pull downs

3 sets x 10 reps

-100 Push Ups

-Machine face pulls

3 sets x 20 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps