APRIL 11 TH - BWC

WARM UP

500 M ROW THEN 20 SEC ALL OUT ROW + 40 SEC CHILL PACE ROW X  4 ROUND

MOBILITY

2 MIN ELEVATED PIGEON LEFT LEG
2 MIN ELEVATED PIGEON RIGHT LEG
2 MIN COUCH LEFT LEG
2 MIN COUCH RIGHT LEG
2 MIN PUPPY DOG
1 MIN SEAL
3 MIN FOAM ROLL
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN RIGHT
  1 MIN LEFT
2 MIN ELEVATED LAT
1 MIN SEAL

WEIGHTLIFTING

A. 5 sets of 3 position power snatch
First position from high hang, 
mid hang
Then floor

B. 5x3 Pause front squat
Pause at the bottom for 2-3 sec

C. 3 x10 weighted step back lunge

3x10 db Front raise
 rest not shown on video
3x10 db lateral raise
3x10 db rear delt raise (bent over)
4x10 weighted glute bridge 

Margaux AlvarezComment