NOV 12TH - 2019 BWC

Warmup: 10 min chill assault bike or concept 2, if no bike go for 10 min chill run or row

Mobility:

2 min child's pose

2 min frog

2 min couch stretch left

2 min couch stretch right

3 min puppy dog

2 min single arm t stretch right arm

2 min single arm t stretch left arm

2 min thread the needle right arm

2 min thread the needle left arm

1 min bar hang (can be broken up or all in 1 min)

Weightlifting:

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

B) Sumo DL 5x3

C) 10 GHR + 10 Reverse Hyper x 4 rnds

Accessory: 5 behind the neck strict press (ahap) + 15 evil wheels + 8 single arm db row, each arm x 4 rnds nft

Margaux AlvarezComment