SEPT 14th - BWC

Warmup: 

9 wall balls 20/14# every 30 seconds x 5 min 

Mobility:

4 min foam roll - hit back, glutes, shoulders, hamstrings and quads 

2 min pigeon right leg 

2 min pigeon left leg 

2 min single leg hamstring forward fold right leg 

2 min single leg hamstring forward fold right leg 

2 min banded lat/lizard stretch left

2 min banded lat/lizard stretch right 

1 min bent arm triceps stretch left 

1 min bent arm triceps stretch right 

2 min frog stretch 

20 min total 

Lifting

p snatch ahap 10x2

ohs 10x2 ahap

back squat 20, rest as needed, back squat 10 

Accessory:

5 strict chest to bar pull-ups + 

8 Bulgarian split squats 

X 4 rnds nft (not for time)

Margaux AlvarezComment