Tuesday- February 17, 2015

warm up

In 10 minutes

450m run

"Cindy"

10 Min EMOM

5 Pull Ups

1 Bar Muscle Up

10 Push Ups

15 Squats

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Westside

Dynamic Effort/Lower

Box Squats

SSB

15" box

 55% + bands

10 sets x 2 reps

Sumo Deadlifts

53% + bands

5 sets x 2 reps 

5 sets x 1 rep ascending

Conventional Pulls

2 sets x 1 rep

Barbell Back Extensions + Row

3 sets x 10 reps

*when 8 reps are done drop

 the weight and finish with 

bodyweight extensions

 on each set

KB Box Squats

1 set x 50 reps

Barbell Obliques

1 set x 100 reps

Weighted Straight Legged Sit Ups

3 sets x 8 reps