OCT 6th BWC

WARM UP

1500 m row then 20 sec all out 40 sec chill pace x 4

MOBILITY

2 min child's pose

2 min left leg couch

2 min left leg dragon

2 min left leg lizard

2 min left leg pigeon

2 min elevated lat stretch

2 min right leg couch

2 min right leg dragon

2 min right leg lizard

2 min right leg dragon

WEIGHTLIFTING

Max OHS

Take 70% do 10 ohs + 100ft Hs walk rest 2 min X 3

Front Squat 10x2

Jerk to max

3x8 db row

Margaux AlvarezComment