NOV 24TH - 2019 BWC

Warmup: 500m chill row then 20/40 x 4 min

Mobility:

5 min of foam rolling - hit quads, hamstrings, calves, glutes, back, lats

2 min couch stretch left leg

2 min couch stretch right leg

1 min of good mornings (no band or bar, just push hips back with flat back)

2 min pigeon left leg

2 min pigeon right leg

2 min puppy dog

1 min single arm t stretch left

1 min single arm t stretch right

2 min standing straddle

A) BS 10X3

B) BENCH PRESS 5X5

C) ELEVATED KB DL 4X12

Accessory: 10 single arm db strict press each arm (ahap)+ max kipping t2b x 3 rnds not

Margaux AlvarezComment