warm-up
450m run
then…
50 wall balls
WOD
5 burpees
10 air squats
15 kettle bell swing
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Westside
Dynamic Effort Lower
-Box Squats
55% + Bands
4 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 8 reps
-45 Degree Deads
3 sets x 8 reps
-Blob Deads
3 sets x 10 reps
-Leg Press
-Lunges
-Leg Curls
-ABS
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