JULY 7TH - BWC

WARM UP:
15 MIN EASY RUN INTO A TEMPO PACE 

MOBILITY:
2 MIN FOAM ROLL
2 MIN BANDED LAT LIZARD LEFT
2 MIN BANDED PIGEON
2 MIN BANDED TRICEP LEFT
2 MIN BANDED INTERNAL ROTATION LEFT
2 MIN FOAM ROLL
2 MIN BANDED LAT LIZARD RIGHT
2 MIN BANDED PIGEON RIGHT
2 MIN BANDED TRICEP RIGHT
2 MIN BANDED INTERNAL ROTATION RIGHT

LIFTING:
A) MAX CLEAN & JERK

B) RACK JERK 10X2

C) PENDLEY ROWS 5X5

D) EVIL WHEELS (OR BAR ROLL OUTS - YOU CAN USE AN AB WHEEL AS WELL) 4X15

E) PUSHUPS (WITH A VEST IF YOU HAVE IT) 4X30