OCT 5TH BWC

Warmup: 10 min chill run

Mobility:

10 min foam roll - hit every part of your body

2 min elevated pigeon R leg

2 min elevated pigeon L leg

2 min couch stretch R leg

2 min couch stretch L leg

2 min elevated lat stretch

Lifting:

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

B) Sumo deadlift 10x2

C) Single arm DB rows 5x5 each arm

Accessory: 20 hip extensions + max chin up hold, rest as needed x 4 rnds

Margaux AlvarezComment