JULY 9TH BWC

WARM UP

9 WALLBALLS EVERY 30 SECONDS X 4 MINUTES 

MOBILITY

2 MIN BUTTERFLY
2 MIN CHILD'S POSE
3 MIN SEATED STRADDLE
1 MIN ELEVATED LAT
2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON

WEIGHTLIFTING

A) BENCH 10-8-6-4-2
B) DB BENCH PRESS 5X5
C) STRICT PRESS 5X5
D) BENT OVER ROW 5X5
E) OVERHEAD SQUAT 10 X 2