JAN 2ND - 2019 BWC

Warmup: 8 burpees x 9 min

Mobility:

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

Accessory: 30 hollow rocks + max Lsit x 4 rnds nft

WEIGHTLIFTING

bench press 10-8-6-4-2-1

strict press

5x5

deadlift find max 3 rep - 7 sets

single leg db deadlift 3 sets of 12 each leg rest as needed x 3

Bulgarian split squat 3 sets of 8 each leg

Margaux AlvarezComment