Sunday- September 7, 2014

warm-up

450m run

then…

7 pass throughs

7 spider-mans

7 cartwheels

5x

AMRAP 7

1 bear (135/95)

6 push-ups 

9 squats 

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Westside

Dynamic Effort Upper 

-Bench Press

35% + Chains 

9 sets x 3 reps 

-Outlaw Wide Bench

1 set x 8 reps

*same weight as last 6 rep set

-Triceps Extensions

4 sets x 10 reps 

-Hammer Curls 

-5 Super Sets Of:

20 Triceps Push Downs 

20 Face Pulls  

Olympic

-10 Squat Clean & Jerks (185/135)

*Optional Finishers

-Farmers Walks

-Heavy Band Conventional Deadlifts

-Good Morning Variations