warm-up
450m run
then...
450m run
then...
50 wall balls
WOD
21-15-9
push press
toes to bar
-------------------------------------
Westside
Max Effort Upper
-Bench Press + Bands
10 sets x 3 reps
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
3 sets x 3 reps
-Laying Extensions
5 sets x 3 reps heavy
-Dips
3 sets x
-Bent Over Rows
5 sets x 5 reps
-Face Pulls
3 sets x 20 reps
-ABS
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