JAN 19TH, 2019 BWC

Warmup: 10 min chill assault bike or 10 min chill run, if no possible, 10 min chill row

Mobility:

2 min banded pigeon right leg

2 min banded lizard left leg

2 min banded pigeon right leg

2 min banded lizard right leg

2 min internal rotation right arm stretch

2 min internal rotation left arm stretch

2 min straight arm overhead stretch right arm

2 min straight arm overhead stretch left arm

2 min puppy dog stretch

2 min standing straddle

Weightlifting

A) 4x8 seated single arm DB strict press (ahap)

B) Sumo DL 3-3-3-3-3

C) Front squat with 2 second pause on last rep of each set 3-3-3-3-3

Accessory: max strict pu + 8 single leg db DL + 25 banded tricep extensions x 4 rnds nft

Margaux AlvarezComment