MARCH 28th, 2018 BARBELL WINE CLUB

WARM UP

500 M ROW then 20 SEC ALL OUT 40 SECONDS CHILL PACE X 3
(the open is over we are reducing the volume)

MOBILITY

2 MIN ELEVATED LAT STRETCH
2 MIN BUTTERFLY
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
2 MIN BANDED DRAGON LEFT
2 MIN BANDED LIZARD LEFT
2 MIN BANDED PIGEON LEFT
2 MIN BANDED DRAGON RIGHT
2 MIN BANDED LIZARD RIGHT
2 MIN BANDED PIGEON RIGHT
1 MIN CHILD'S POSE

WEIGHTLIFTING

2 FULL SNATCH + 2 OHS X 4 SETS
REST AS NEEDED BETWEEN SETS

2 SNATCH BALANCE + 2 OHS X 4 SETS
REST AS NEEDED BETWEEN SETS

8 SQUATS REST AS NEEDED X 3 SETS

Margaux AlvarezComment