JUNE 30th - BWC

WARM UP

15 MIN CHILL PACE RUN IF WEATHER PERMITS THEN 15 SEC ALL OUT 45 SEC CHILL X 3 INTO 2 MIN RELAX PACE RUN 

MOBILITY

2 MIN LEFT ARM T STRETCH
2 MIN RIGHT ARM T STRETCH
2 MIN CHILD'S POSE
1 MIN ELEVATED LAT RAISE
3 MIN SEATED STRADDLE
30 SEC AIR SQUAT HOLD
30 SEC AIR SQUAT HOLD WITH ELBOW PUSHING KNEE'S OUT
3 MIN FOAM ROLL
2 MIN LEFT ARM T STRETCH
2 MIN RIGHT ARM T STRETCH
2 MIN CHILD'S POSE 

WEIGHTLIFTING

A) max snatch
B) max clean n jerk
C) max front squat