warm-up
450m run
then...
5 toes to bar
10 push ups
15 air squats
5x
WOD
15-20-25
sit ups
shoulder to overhead (135lbs/95lbs)
front squats (135lbs/95lbs)
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Westside
Dynamic Effort Lower
-Box Squats
55% + Bands
4 sets x 2 reps
-Sumo Pulls
-Conventional Pulls
3 sets x 20 reps
-KB Box Squats
100 reps
-Back Extensions + Ab Mat Sit Ups
2 sets x 50 reps
-ABS
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