JUNE 16TH - BWC

WARM UP:
100 DOUBLE UNDERS THEN 20 OTM WITH SINGLES UNDERS REMAINING TIME X 4 MIN

MOBILITY:
2 MIN SINGLE LEG SEATED HAMSTRING STRETCH LEFT LEG
2 MIN SINGLE LEG SEATED HAMSTRING STRETCH RIGHT LEG
2 MIN PIGEON LEFT LEG
2 MIN PIGEON RIGHT LEG
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM
2 MIN SINGLE ARM T STRETCH LEFT ARM
2 MIN SINGLE ARM T STRETCH RIGHT ARM
2 MIN DRAGON LEFT LEG
2 MIN DRAGON RIGHT LEG

ACCESSORY:
MAX T2B + 8 FALSE GRIP RING PULLUPS (SCALE TO FALSE GRIP RING ROWS IF NEED BE) X 4 RNDS NFT

A) SUMO DEADLIFT - FIND A HEAVY 3RM

B) PUSH PRESS TO MAX, THEN 80% 2 OTM X 10 MIN

C) STRICT SINGLE LEG T2B, ALT LEGS: 4 SETS OF 10 (5 EACH LEG)

D) 4 SETS OF 30 PUSHUPS, IF YOU HAVE A VEST USE IT

Margaux AlvarezComment