Wednesday - November 16, 2016

warm-up

450m run

then…

4 spider-man 

5 pass throughs 

6 putting on your pants 

9-15-21 

Overhead Squats (95lbs/65lbs)

Chest to Bar Pull ups 

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Westside 

Max Effort Upper 

-Foam Bench 

-Outlaw Wide 

1 set x 3 reps 

*1 board

-Double Pause 

2 sets x 2 reps 

-Seated Press

-Laying Extensions 

3 sets x 10 reps 

-3 Super Sets Of 

Triceps Machine HEAVY 

Dips 

-Bent Over Rows 

9 sets x 3 reps 

*heavy 

-Matt Wenning Side Lat Exercise 

-GHD Sit Ups 

-AB Wheel