Wednesday- March 18, 2015

warm up

tabata squats

20 seconds work

10 seconds rest

8x

*target is 20-22 squats per round

then…

squat hold

4 Rounds For Time

15 Toes To Bar

20 Burpees

25 Kettlebell Swings (53lbs/35lbs)

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Westside

Max Effort Upper 

AMRAP

Paused Bench

85%

Rest 30 seconds

3x

Rest 5 Minutes

AMRAP

75%

Rest 30 seconds

3x

-Outlaw Wide Bench

1 set x 6 reps 

-Laying Triceps Extensions

3 sets x 5 reps 

-Bent Over Rows

9 sets x 3 reps 

-3 SuperSets Of

20 Machine Triceps Extensions

20 Face Pulls

-Weighted Straight Legged Sit Ups