Wednesday - September 26, 2018

warm-up

450m run

then…

10 unbroken toes to bar 

5x 

AMRAP 10

5 thrusters

10 push ups

15 squats 

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Westside

Max Effort Upper

-Bow Bar + Chains (Cambered Bar)

-Laying Extensions 

3 sets x 13 reps 

-Bent Over Rows 

30 reps 

-Dips

5 sets 

-JM Press

4 sets x 15-20 reps

-Laying Triceps Extensions

4 sets 

-ABS