DEC 21st - 2019 BWC

WARMUP

10 min chill bike (concept 2 or assault bike) if no bike, 10 min chill row

MOBILITY

5 min rollout quads, hamstrings, IT band, glutes

10 single leg glute bridges + 5 bird/dogs + 5 cat/cow stretches x 3 rounds

10 banded good mornings + 1 min pigeon left + 10 banded good mornings + 1 min pigeon right

2 min elevated lat

WEIGHTLIFTING

A) POWER SNATCH TO MAX

B) 2 POWER SNATCH 80% + 2 STRICT HSPU X 10 MIN

C) 15 CAL ROW AS FAST AS POSSIBLE + 2 POWER CLEANS AS HEAVY AS POSSIBLE

REST 1 MIN X 10

D) FRONT SQUAT 6X2 WITH PAUSE ON LAST REP

Margaux AlvarezComment