warm-up
450m run
then…
10 sprints
WOD
Build Your EMOM
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Westside
Dynamic Effort Upper
-Bench Press
35% + bands
9 sets x 3 reps
-Outlaw wide bench
1 set x 3 reps
-Double Paused Bench
3 sets x 3 reps
-1 Inch before chest paused bench
3 sets
-Laying Triceps Extensions
4 sets x 12 reps
-Triceps Extensions
5 sets x 20 reps
-100 Push ups
-ABS
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