JULY 30th - 2019 BWC

WARMUP

100 DU THEN 20 DU OTM WITH SINGLES IN REMAINING TIME X 5 MIN

MOBILITY

3 MIN SEATED STRADDLE (1 MIN LEFT, 1 MIN RIGHT, 1 MIN LEFT)
2 MIN SINGLE LEG HAMSTRING STRETCH FORWARD FOLD RIGHT LEG
2 MIN SINGLE LEG HAMSTRING STRETCH FORWARD FOLD LEFT LEG
2 MIN LIZARD RIGHT LEG
2 MIN LIZARD LEFT LEG
2 MIN BUTTERFLY
2 MIN PUPPY DOG
2 MIN SEAL (MODIFY TO FOREARMS VS PALMS ON FLOOR IF NEED BE)
1 MIN FROG STRETCH
2 MIN STANDING FORWARD FOLD (SLIGHT BEND IN YOUR KNEE IF POSSIBLE)
ACCESSORY

WEIGHTLIFTING 

A) STRICT PRESS TO MAX THEN 5X5 AT/AROUND 70%
B) BACK SQUAT TO MAX THEN 70% 5X5
C) DL TO MAX 

ACCESSORY: ACCUMULATE 40 SECOND LSIT HOLD + MAX STRICT PULL UPS X 4 RNDS NFT

 

 

 

 

 

Margaux AlvarezComment