FEB 11th - 2019 BWC

WARM UP

750m row then 20 sec all out 40 sec chill pace x 4 minutes

MOBILITY

2 MIN BUTTERFLY

2 MIN DRAGON LEFT LEG

2 MIN LIZARD LEFT LEG

2 MIN PIGEON LEFT LEG

3 MIN SEATED STRADDLE

1 MIN CENTER

1 MIN LEFT

1 MIN RIGHT

1 MIN ELEVATED LAT STRETH

2 MIN DRAGON RIGHT LEG

2 MIN LIZARD RIGHT LEG

2 MIN PIGEON RIGHT LEG

2 MIN FOAM ROLL

WEIGHTLIFTING

10-8-6-4-2

power snatch unbroken

2 hang cleans + power jerk + full clean on the minute x10

squat 5x5

db strict press

5x5

weighted chin up 6x4

Margaux AlvarezComment