MAY 22nd - 2020 BWC

WARMUP

500m chill row then 20 seconds all out/40 seconds chill x 4 min

MOBILITY

2 min seated single leg forward fold right

2 min seated single leg forward fold left

2 min pigeon right

2 in pigeon left

2 min child's pose

1 min single arm T stretch left

1 min single arm T stretch right

2 min elevated lat stretch

3 standing straddle

10 banded good mornings + 10 air squats x 2

WEIGHTLIFTING

10-8-6-4-2-1

Snatch - all reps unbroken rest as needed between sets

ahap

squat 5x5

weighted glute bridges 5x5

barbell row 5x5