Tuesday- August 19, 2014

 warm up

In 10 minutes

450m run

then…

"Cindy"

Every 30 Seconds for 5 Min

5 Deadlifts (315lbs/205lbs)

10 Min AMRAP

7 Overhead Squats (135lbs/95lbs)

14 Push Ups

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Westside

Dynamic Effort Lower

-Box Squat

14" Box

Texas Squat Bar

50% + Chain

8 sets x 2 reps 

-#7 Hole Conventional Rack

Speed Pulls

45% + quadded monster minis

6 sets x 2 reps 

Sumo Rack Pulls
6 sets x 2 reps

-GHRs
3 sets x 8 reps

-Reverse Hypers

2 sets x 15-20 reps

-ABS