APRIL 4th, BWC

WARM UP

8 WALL BALLS EVERY 30 SEC X 4 MINUTES

MOBILITY

2 MIN BANDED HAMSTRING LEFT LEG
2 MIN BANDED HAMSTRING RIGHT LEG
2 MIN BANDED RIGHT ARM LAT LIZARD
2 MIN BANDED RIGHT ARM BANDED TRICEP
2 MIN BANDED RIGHT ARM. BANDED SHOULDER JOINT
2 MIN BANDED LEFT ARM BANDED LAT LIZARD
2 MIN BANDED LEFT ARM BANDED TRICEP
2 MIN BANDED LEFT ARM SHOULDER JOINT
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN RIGHT
   1 MIN LEFT
30 SEC ARCHER RIGHT
30 SEC ARCHER LEFT

ACCESSORY

30 SEC HS HOLD
7 FALSE GRIP RING ROWS

WEIGHTLIFTING

EVERY 2 MIN X 10 MIN
2 P SNATCH AHAP

EVERY 2 MIN X 10 MIN
2 HANG CLEAN WITH DROP BETWEEN REPS

AHAP
3 SETS OF 1 FRONT SQUAT

HYPERTROPHY

3 SETS OF 10 BENT OVER BARBELL ROW
3 SETS OF 10 SEATED DB STRICT PRESS
3 SETS OF RING PUSH UPS