JULY 2ND - BWC

WARMUP: 100 DU THEN 20 DU OTM WITH SINGLES IN THE REMAINING TIME X 5 MIN

MOBILITY:
4 MIN FOAM ROLL - HIT BACK, SHOULDERS, GLUTES, HAMSTRINGS, CALVES AND QUADS
3 MIN STANDING STRADDLE (1 MIN CENTER, 1 MIN LEFT, 1 MIN RIGHT)
2 MIN BANDED LIZARD LEFT LEG
2 MIN BANDED PIGEON LEFT LEG
2 MIN BANDED LIZARD RIGHT LEG
2 MIN BANDED PIGEON RIGHT LEG
2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM
2 MIN BANDED BENT ARM TRICEP STRETCH RIGHT ARM
1 MIN ELEVATED LAT STRETCH WITH BENT ARMS

ACCESSORY:
MAX CHIN UPS + 10 RING DIPS X 4 RNDS NFT

LIFTING:
A) BACK SQUAT 20 REPS, REST AS NEEDED
B) BACK SQUAT 10 REPS (HEAVIER THAN THE SET OF 20)
C) BEHIND THE NECK PRESS 5X5
D) DB PULLOVERS 5X5
(LAY ON BENCH, LIKE BENCH PRESS AND GRAB A MODERATE DB WEIGHT (1 DB) AND INTERLOCK HANDS ON ONE OF THE DB HEADS AND LOWER THE DB TO THE FLOOR, CROSSING YOUR FACING SO THE ANGLE BTWN YOUR TORSO AND ARMS INCREASES.) THIS WILL HELP INCREASE MOBILITY AND STRENGTH.