MAY 7tH, 2020 BWC

WARMUP

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

MOBILITY

5 min foam rolling hit tight/sore areas

shoulder prehab, super light weight: 10 bent over reverse flys + 10 front raises + 10 side raises x 3 rnds

backward lunge steps 10 each leg + 10 side to side lunges each leg + 10 forward lunge steps

3 min seated straddle (1 min left, center, right)

2 min elevated lat

2 min frog stretch

WEIGHTLIFTING

SNATCH 6X2

Panda Pulls 6x3

clean + h clean rest as needed x 10

weightted barbell row 5x5

rest as needed