warm-up
450m run
then…
7 air squats
7 spider-mans
7 pass throughs
4x
WOD
AMRAP 12
3 "Bears" (135lbs/95lbs)
2 rounds of "Cindy"
*One "Bear" is as follows:
1 deadlift
1 hang clean
1 front squat
1 jerk
1 back squat
1 jerk
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Westside
Max Effort Lower
-Box Squats + Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-3 Super Sets
3 GHRs
3 Snatch Grip Extensions
6 Back Extensions
20 Glute Bridges
-Leg Curls
100 reps
-ABS
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