Tuesday- October 06, 2014

warm-up

450m run 

then…

50 wall balls 

50 toes to bar

EMOM 10 

2 squat snatches 

*athletes choose weight 

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Westside 

Dynamic Effort Lower 

-Box Squat

15" box (women 14")

Texas Squat Bar

55% + Bands

10 sets x 2 reps 

-Free Squat 

1 set x 3 reps 

-Sumo Speed Pulls

8 sets x 1 rep 

-Conventional 

3 sets x 1 rep 

-KB Box Squat 

3 sets x 14 reps 

-GHRs

3 sets x 8 reps

-Reverse Hypers 

2 sets x 10 reps

-ABS