JULY 16th - BWC

WARM UP
1000m row then 20 seconds all out, 40 seconds chill x 4 min

MOBILITY
 2 min banded lat/lizard stretch right arm
2 min banded bent arm tricep stretch right arm
2 min banded lat/lizard stretch left arm
2 min banded bent arm tricep stretch left arm
2 min banded elevated pigeon right leg
2 min banded lizard right leg
2 min banded elevated pigeon left leg
2 min banded lizard left leg
2 min butterfly
2 min elevated lat stretch

ACCESSORY

8 FALSE GRIP RING TO CHEST PULL UPS
1 Wall Walk + Max Static HS Hold
X 4 ROUNDS NFT

LIFTING

A) BACK SQUAT 3x 10
B) BENCH PRESS 5X5
C) BENT OVER BARBELL ROW 5X5
D) DB STRICT PRESS 5X5 SINGLE ARM

 

 

Margaux AlvarezComment