517.272.8085
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Wednesday

WARm up: 20-15-10-5  Burpees/slamballs 5 minute cap

rest/ warm up deadlifts 10 minutes

WOD:

4 (4/3/2/1) Rounds for time

10 Deadlifts 315/225

15 Box Jumps 30/24

4/3/2/1 Resisted Sprints

WESTSIDE:

Dynamic Lower

50% (back)Box  squat, 25% band resistance 12 x 2 (30-45 sec rest)

3 x 12 reverse hypers

3 x 8 glute ham raises

100 band good mornings

100 Leg Curl