DEC 5TH - 2019 BWC

Warmup: 8 wb 20/14# every 30 sec x 5 min

Mobility:

2 min banded lizard right

2 min banded pigeon right

2 min banded hamstring stretch right

2 min banded lizard left

2 min banded pigeon left

2 min banded hamstring stretch left

1 min straight arm OH stretch right arm

1 min straight arm OH stretch left arm

2 min bent arm shoulder stretch right arm

2 min bent arm shoulder stretch left arm

2 min child's pose with bent arms

weightlifting

A) bench press 10-8-6-4-2

B) front squat 10-8-6-4-2

C) deadlift to heavy 3

Accessory: 8 single arm db press each arm + accumulate 45-sec Lsit hold + 10 ghr + 10 r hyper x 4 rnds nft

Margaux AlvarezComment