OCT 3RD BWC

Warmup:

1000m row then 20 seconds all out, 40 seconds chill x 3 min

Mobility:

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

A) 10-8-6-4-2 front squats ahap rest as needed btwn sets

B) 5x5 bent over barbell row

C) Sled pull 800m with 45 + 25 plate for women and 45 + 45 for men

Accessory: 1 min max handstand+ 6 strict false grip ring pullups x 4 rnds nft

Margaux AlvarezComment