OCTOBER 15TH - BWC

WARMUP

125 du buy in then 25 du otm x 5 min

in remaining time do single rope jumps

goal is to get 5 minutes of jump roping without fails

MOBILITY

2 min banded pigeon right leg"

2 min banded lizard left leg

2 min banded pigeon right leg

2 min banded lizard right leg

2 min internal rotation right arm stretch

2 min internal rotation left arm stretch

2 min straight arm overhead stretch right arm

2 min straight arm overhead stretch left arm

2 min puppy dog stretch

2 min standing straddle

ACCESSORY

5 strict mu (scale to MU progession on the floor if need be) +

15 evil wheels

x 4 rnds nft"

WEIGHTLIFTING

snatch + below the knee snatch rest 1 min x 10

clean + 2 front squat + power jerk rest 1 min x 8

back squat 5x5 narrow stance

"bent over barbell row

5x5 "

"single arm reverse kb press each arm

5x5 "

Margaux AlvarezComment