OCT 29TH - BWC

Warmup: 100 du buy in then 20 otm x 4 min

Mobility

2 min banded lat/lizard stretch right side

2 min banded lat/lizard stretch left side

1 min banded overhead squat hold

2 min frog stretch

2 min banded dragon on left side

2 min banded dragon on right side

2 min banded single leg hamstring bent over fold left leg

2 min single leg hamstring bent over fold right leg

2 min elvated pigeon right leg

2 min elevated pigeon left leg

1 min bar hang

WEIGHTLIFTING

A) STRICT PRESS 5X5

B) PUSH JERK 2 OTM X 10 MIN

C) SINGLE LEG DL 8 EACH LEG SUPERSET WITH 8 DB BENCH PRESS, GO AS HEAVY AS POSSIBLE, 4 TOTAL SETS, REST AS NEEDED BTWN SETS

ACCESSORY: 10 v- ups + 15 ring rows x 4 rnds nft

Margaux AlvarezComment