warm-up
450m run
then...
50 wall balls
WOD
AMRAP 7
7 hand release push ups
7 kb swings
100m run
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Westside
Max Effort Upper
-Bench + Bands
5 sets x 2 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
-Layiing Extensions
3 sets x 4 reps
-Bent Over Rows
4 sets x 5 reps
-Roll Backs
3 sets x 10 reps
-Banded Extensions
2 sets x 50 reps
-Face Pulls
100 reps
-ABS
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