warm-up
450m run
then...
4 burpees
5 air squats
6 inch worms
4x
WOD
3 rounds
21 wall balls
15 hand release push ups
100m run
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Westside
Max Effort Lower
-Box Squats + Bands + SSB
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-Sumo Dimels
3 sets x 20 reps
-GHR's
5 sets x 6 reps
-Back Extensions w/barbell
3 sets x 10 reps
-KB Box Deads
3 sets x 10 reps
-Leg Curls
100 reps
-ABS
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