Wednesday- November 12, 2014

warm up

In 10 minutes

450m run

then…

60 wallballs

AMRAP 10

10 unbroken front squats (95lbs/65lbs)

10 burpees

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Westside 

Max Effort Upper 

SlingShot Bench Press

-Outlaw Wide Bench

1 set x 10 reps 

-Bar Dips

3 sets

*add weight if possible

-Laying Triceps Extensions

1 set x 10 reps

1 sets x 8 reps 

1 set x 5 reps

2 set x 3 reps 

-Hammer Curls

3 sets

Machine Face Pulls

5 sets

H.A.P

*ascending weight

-100 Push Ups 

-ABS

Optional

-Pull Overs 

3 sets x 8-10 reps 

-Back Work