JAN 14TH, 2019 BWC

Warmup: 5 burpees + 10 air squats x 5 rnds nft

Mobility:

3 min seated straddle (1 min center, 1 min left, 1 min right)

2 min couch stretch left

2 min couch stretch right

2 min single arm T stretch left

2 min single arm T stretch right

2 min puppy dog stretch

2 min child's pose

2 min elevated lat stretch

2 min butterfly stretch

1 min bar hold/hang

Weightlifting

A) Strict press to max then 80% 2 otm x 8 min

B) Push jerk to max then 80% 2 otm x 8 min

C) DB step ups, 3x12 each leg (do all reps on 1 leg then all reps on other leg)

Accessory: 12 bent over rows + max t2b rest as needed x 3 rnds nft

Margaux AlvarezComment