DEC 26TH, 2019 BWC

WARM UP

9 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

MOBILITY

1 MIN RIGHT ARM 90 DEGREE BANDED HOLD

1 MIN LEFT ARM 90 DEGREE BANDED HOLD

4 ROUNDS FOR 4 TOTAL MINUTES

1 MIN ARCHER STRETCH LEFT

1 MIN ARCHER STRETCH RIGHT

2 MIN BANDED INTERNAL ROTATION LEFT ARM

2 MIN BANDED SHOULDER JOINT STRETCH

2 MIN BANDED INTERNAL ROTATION RIGHT ARM

2 MIN BANDED SHOULDER JOINT STRETCH RIGHT ARM

2 MIN SINGLE BENT LEG QUAD STRETCH RIGHT LEG

2 MIN SINGLE BENT LEG QUAD STRETCH LEFT LEG

2 MIN ELEVATED LAT BENT ARMS

WEIGHTLIFTING

10 cleans 205/145 rest 1 min

8 cleans 225/155 rest 1 min

6 cleans 245/170 rest 1 min

4 cleans 265/185 rest 1 min

2 cleans 285/205

rest as needed

5x5 bent over row

5x5 good morning

ACCESSORY

1 WALLWALK + 1 MIN HS HOLD

8 STRICT FALSE GRIP RING TO CHEST PULLUPS

Margaux AlvarezComment