warm-up
450m run
5 sprider-mans
5 inch worms
5 air squats
WOD
1 mile run
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Westside
Max Effort Lower
-Bow Bar Bench
everyone not competing add bands
-Outlaw Wide Bench
3 sets x 1 rep paused
-Double Pause bench
2 sets x 2 reps
-Close Grip Bench
3 sets x 5 reps
-Laying Extensions
3 sets x 5-8 reps
If you're competing 3 sets x 3 reps not heavy
-Dips
4 sets
-Machine Face Pulls
4 sets x 20 reps
-Bent Over Rows
3 sets x 4 reps
-ABS
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