APRIL 30th - BWC

WARM UP

750 M ROW CHILL PACE THEN 20 SEC ALL OUT 40 SEC CHILL X 3 MINUTES

MOBILITY

2 MIN BANDED LEFT LEG LYING HAMSTRING
2 MIN BANDED RIGHT LEG LYING HAMSTRING
2 MIN BANDED LEFT LEG LYING LIZARD
2 MIN BANDED RIGHT LEG LYING LIZARD
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN RIGHT
  1 MIN LEFT
2 MIN BENT ARM CHILDS POSE
2 MIN BUTTERFLY
30 SEC AIR SQUAT HOLD
30 SEC AIR SQUAT HOLD WITH HANDS ON ANKLES PUSHING KNEES OUT
2 MIN T STRETCH RIGHT LEG
2 MIN T STRETCH LEFT LEG

WEIGHTLIFTING

A. 4 SETS OF 5 overhead squats

B. 4 SETS OF 5 Deadlift

C. 50 ft overhead single arm db lunge ahap rest as needed x 2

Simple program today. Build strength by
Moving heavy things and moving them
Well.

WORK OUT VIDEO BEING ENCRYPTED WILL POST SOON

Margaux AlvarezComment