Tuesday - November 05, 2019

warm-up

450m run

then...

"Cindy"

7x

WOD 

21-15-9

squat cleans 

kettle bell swings

-----------------------------------------------------

Westside

Dynamic Effort Lower

-Box Squats 

60% + Chains 

3 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels + Bands 

3 sets x 20 reps

-3 Super Sets

40 weighted back extensions

50 ab mat sit ups 

-Leg Curls 

100 reps

-ABS