Max Effort Lower Body

Reverse Hyper 4 x 10

ME Rack Pulls (above knee)

45 Degree Back Extension 4 x 10 (plate)

Standing Cable Crunch 4 x 10

Standing Cable Side Crunch 4 x 10

Short Distance Sled Powerwalks and Reverse Walks x 3 each

Short Prowler x 4

God Bless America.

Dynamic Effort Lower Body

Reverse Hypers 3 x 10

Box Squat with Mini Bands 10 x 2

1st Pin Rack Deadlift with Mini Bands 10 x 2

45 Degree Back Extensions 4 x 10

Standing Cable Pulldown Abs 3 x 10

Light, Long Distance Sled Drags (10 trips around gym)

"Do your best and forget the rest."

Assistance and Recovery

"If the blind lead the blind, both shall fall in the ditch."

~ Jesus Christ

Dynamic Effort Upper Body

Bench Press with single chain 9 x 3 (3 grips)

DB Elbow Out Extensions 3 x 8 - 12

Seated Rows 3 x 8 - 12 (neutral close grip)

Seated DB Overhead Press 3 x 8 - 12

Standing Pull Down Abs 3 x 8 - 12

Side Bends 3 x 12

Cross Body Hammer Curls 3 x 6 - 8

"Make the most of yourself, for that is there all is of you."

~ Ralph Waldo Emerson

Assistance and Recovery

"You must not only aim right,

but draw the bow with all your might."

~ Henry David Thoreau

CrossFit Love goes to Westside Barbell

Lower Body Max Effort

ME Sumo Deadlifts

Good Mornings (Close Stance, Knees Bent) 3 x 6 - 10

Heavy Oblique Cable Pulldowns 3 x 10R/L

Lots and Lots of Heavy Short Distance Sled Drags

"Do you want to know who you are?

Don't Ask. ACT!

Action will delinate and define you."

~ Thomas Jefferson