warm-up
450m run
then…
50 wall balls
WOD
10 sumo dimels
7 kb swings
100m run
AMRAP 10
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Westside
Max Effort Upper
-Bench Press + Bands + Chains
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
2 sets x 5 reps
-Laying Extensions
3 sets x 20 reps
-Bent Over Rows
5 sets x 5 reps
-Machine Dips
3 sets x 20 reps
-Machine Extensions
3 sets x 20 reps
-Face Pulls
3 sets x 20 reps
-ABS
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