OCTOBER 26th BWC

WARMUP

1000m chill row

MOBILITY

3 Standing straddle (1 left, 1 center, 1 right)

2 min couch stretch right leg

2 min couch stretch left leg

2 min thread the needle right arm

2 min thread the needle left arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min single leg hamstring forward fold right side

2 min single leg hamstring forward fold left side

1 min elevated lat with bent arms

WEIGHTLIFTING

2 power snatch + 20 ft hs walk on the minute x 10 minute

running clock even 2 power clean odd 18/12 assault bike 16 min total

rack jerk 10x 2 ahap

db strict press 5x5

weighted pull ups 6x3

squat 20 ahap rest as needed squat 10