MAY 1st - 2019 BARBELL WINE CLUB

WARMUP

400m run or 500m row
Rollout back, quads, hamstrings, calves with foam roller for 10 min

Intervals: 
250m row
6 burpees over rower
Rest 1 min
X 3

500m row
10 pull-ups
Rest 2 min
X 2

1000m row
15 t2b
Rest 3 min
X 2

Done!

Stretch / roll out after intervals

If it’s nice outside and you want to run, do 200m, 400m, 800m respectively. 

WEIGHTLIFTING

A. 5x3 No hook halting clean

B. Pause Front Squat+Pause Split Jerk
Take 6 heavy singles

C. 
10 rounds not for time
10 dead bugs
10 hollow rocks
10 bird dogs
10 hip ext

Margaux AlvarezComment