APRIL 28th- 2019 BWC

WARM UP

1500 M ROW CHILL PACE

MOBILITY

2 MIN LEFT SINGLE LEG FORWARD FOLD
1 MIN LEAN BACK FOCUS ON QUAD AND HIP
2 MIN RIGHT SINGLE LEG FORWARD FOLD
1 MIN LEAN BACK FOCUS AGAIN ON RIGHT LEG QUAD AND HIP
2 MIN PUPPY DOG
2 MIN LEFT LEG LIZARD
2 MIN RIGHT LEG LIZARD
2 MIN STANDING STRADDLE
1 MIN CENTER -30 SEC RIGHT - 30 LEFT
2 MIN SEATED ARCHER RIGHT ARM
2 MIN SEATED ARCHER LEFT ARM
10 SHOULDER DISLOCATES REST 1 MIN X 3

SEE VIDEO FOR MOBILITY

WEIGHTLIFTING

A. Snatch to Max

B. Power Clean and Jerk to max

C. 3x15-25 GHD sit up

D. 400m Sled Drag at bodyweight
Switch between forward facing
and backward facing to keep
moving as consistenly as possible

Margaux AlvarezComment