AUGUST 10TH - BWC

WARMUP: 
750M CHILL ROW THEN 20 SEC ALL OUT, 40 SEC CHILL X 4 MINS

MOBILITY:
2 MIN BANDED PIGEON LEFT LEG
2 MIN BANDED HAMSTRING LEFT LEG
2 MIN BANDED LIZARD LEFT LEG
2 MIN BANDED PIGEON RIGHT LEG
2 MIN BANDED HAMSTRING RIGHT LEG
2 MIN BANDED LIZARD RIGHT LEG
2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM
2 MIN STRAIGHT ARM OVERHEAD STRETCH LEFT ARM
2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM
2 MIN STRAIGHT ARM OVERHEAD STRETCH LEFT ARM

WEIGHTLIFTING

A) OHS 3 RM
B) 20 MIN RUNNING CLOCK: MIN 1 - 5 OHS 60% OF 3 RM, MIN 2 -10 BURPEES, MIN 3 - 15/12 CAL ROW, MIN 4 - 50 DU, MIN 5 - REST, CONTINUE TIL 20 MIN IS UP
ACCESSORY: 15 STRICT PRESS WITH 45/35# BARBELL + 12 EVIL WHEELS X 4 RNDS, REST AS NEEDED BTWN SETS AND MOVEMENTS

Margaux AlvarezComment