JUNE 25th - BWC

WARM UP
1250m row then 20 sec all out 40 sec chill pace x 4 minutes 

MOBILITY

2 MIN BUTTERFLY
2 MIN DRAGON LEFT LEG
2 MIN LIZARD LEFT LEG
2 MIN PIGEON LEFT LEG
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
1 MIN ELEVATED LAT STRETH
2 MIN DRAGON RIGHT LEG
2 MIN LIZARD RIGHT LEG
2 MIN PIGEON RIGHT LEG
2 MIN FOAM ROLL

ACCESSORY

15 EVIL WHEELS
1 WALL WALK + MAX HS HOLD 

WEIGHTLIFTING

WEIGHTLIFTING

A - OHS TO MAX
B- SNATCH DEADLIFT WITH 2 SEC PAUSE BELOW KNEE
C - GOOD MORNING 5X5
D - WEIGHTED GLUTE BRIDGES 5X5
E - WEIGHTED PULL UPS
F - DB ROW 4X8 

Margaux AlvarezComment