OCTOBER 22nd - BWC

WARMUP

750m chill row THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 5 MIM

MOBILITY

2 MIN BUTTERFLY

3 MIN SEATED STRADDLE

2 MIN LEFT LEG DRAGON

2 MIN LEFT PIGEON

2MIN RIGHT DRAGON

2 MIN RIGHT PIGEON

1 MIN ELEVATED LAT

2 MIN CHILDS POSE

2 MIN BUTTERFLY

WEIGHTLIFTING

A) sotts snatch press

5x5

B) muscle snatch

6x2

C) high hang snatch

6x2

D) high hang + hang clean

rest 1 minute x 8

E) back squat

5x5

F) weighted pull ups

6x3

Margaux AlvarezComment