NOV 14th - BWC

WARM UP

500 M ROW then 20 SEC ALL OUT 40 SECONDS CHILL PACE X 3

MOBILITY

2 MIN ELEVATED LAT STRETCH

2 MIN BUTTERFLY

3 MIN SEATED STRADDLE

1 MIN CENTER

1 MIN LEFT

1 MIN RIGHT

2 MIN BANDED DRAGON LEFT

2 MIN BANDED LIZARD LEFT

2 MIN BANDED PIGEON LEFT

2 MIN BANDED DRAGON RIGHT

2 MIN BANDED LIZARD RIGHT

2 MIN BANDED PIGEON RIGHT

1 MIN CHILD'S POSE

WEIGHTLIFTING

A) bench press 10-8-6-4-2

B) power clean 5x3

C) deadlift find heavy 3

Margaux AlvarezComment