warm-up
450m run
then...
50 wall balls
AMRAP 10
3 deadlifts (315lbs/225lbs)
1 round of "Cindy"
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Westside
Dynamic Effort Lower
-Box Squats
60% + Bands
3 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-3 Super Sets Of
7 GHR's
7 Snatch Grip Extensions
50 Glute Bridges
-Blob Deads
2 sets
-ABS
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