FEB 1st 2019 BWC

WARM UP

100 du then 20 du otm x 5 min

MOBILITY

3 min seated straddling (1 min right, center and left)

2 min seated single leg bent over hamstring stretch right

2 min seated single leg bent over hamstring stretch left

2 min butterfly

2 min puppy dog

1 min seal stretch

1 min downward facing dog (go to a plank then push your butt/hips in the air with feet and hands about shoulder width and legs/arms as straight as possible)

2 min elevated lat with bent arms

2 min dragon right

2 min dragon left

accumulated 1 min bar hang

WEIGHTLIFTING

2 Power Snatch on the minute + 20 ft hs walk work on speed on 20 x 10 minutes

10-8-6-4-2

power cleans "

overhead squat 3x10 rest as needed between sets

good morning

5x5 "

strict db press 5x5 each arm

Margaux AlvarezComment