warm-up
450m run
then...
50 wall balls
WOD
5 rounds
25 air squats
15 burpees
2 minutes rest
---------------------------------------------------------
Westside
Max Effort Upper
-Bench + Chains
5 sets x 3 reps
ascending
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
3 sets x 5 reps
-Laying Extensions
2 sets x 25 reps
-Push Ups
150 pres
-Pull Ups
60 weighted
-Face Pulls
100 reps
-ABS
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