JUNE 2ND - BWC

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

MOBILITY 20 MIN:
2 MIN BANDED SHOULDER RIGHT ARM
2 MIN BANDED SHOULDER INTERNAL ROTATION RIGHT
2 MIN BANDED TRICEP RIGHT
4MIN FOAM ROLL
2 MIN BANDED SHOULDER LEFT ARM
2 MIN BANDED SHOULDER INTERNAL ROTATION LEFT
2 MIN BANDED TRICEP LEFT
2 STANDING FORWARD FOLD
2 SEAL POSITION

 

WEIGHTLIFTING

A. PUSH JERK TO MAX, THEN 80%, 2 OTM X 10 MIN

B. SUMO DEADLIFT TO MAX, THEN 70%, 2 OTM X 8 MIN

C. 4X8 BULGARIAN SPLIT SQUATS EACH LEG
4X30 HOLLOW ROCKS
4X10 DB BENCH PRESS (USE CHALLENGING WEIGHT BUT SAME WEIGHT ACROSS THE BOARD)