DECEMBER 7th - 2019 BWC

WARMUP

10 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

MOBILITY

4 MIN FOAM ROLL - HIT SHOULDERS, LATS, TRICEPS, BICEPS, BACK, GLUTES, QUADS, HAMSTRINGS

2 MIN COUCH STRETCH LEFT LEG

2 MIN COUCH STRETCH RIGHT LEG

2 MIN DRAGON STRETCH LEFT LEG

2 MIN DRAGON STRETCH RIGHT LEG

2 MIN CHILD’S POSE

2 MIN ELEVATED LAT WITH BENT ARMS

1 MIN BAR HANG/HOLD

3 MIN STANDING STRADDLE

WEIGHTLIFTING

p snatch unbroken

10-8-6-4-2"

p clean unbroken

10-8-6-4-2"

jerk 6x2

db row 3 sets of 8 each arm ahap

Margaux AlvarezComment