JAN 30TH 2019, BWC

Warmup: 9 burpees otm x 7 min

Mobility:

2 min banded internal rotation stretch left arm

2 min banded internal rotation stretch right arm

1 min banded straight arm OH stretch left arm

1 min banded straight arm OH stretch right arm

2 min banded bent arm tricep stretch left arm

2 min banded bent arm tricep stretch right arm

2 min banded hamstring stretch left leg

2 min banded pigeon stretch left leg

2 min banded hamstring stretch right leg

2 min banded pigeon stretch right leg

2 min frog stretch

Weightlifting:

A) Bench Press 10-8-6-4-2, super set with 5 bent over rows

B) Front squat 10-8-6-4-2

C) 10 alt lunge steps (ahap), rest 2 min x 3

Accessory: 15 ring dips + 10 single arm db rows x 4 rnds nft

Margaux 2019

Margaux AlvarezComment