OCTOBER 12TH - 2019 OPEN PROGRAM

WARMUP

8 WB (20/14# to 10ft target) every 30 seconds x 5 min

MOBILITY

5 min of rolling out back, shoulders, hips, glutes, quads then

2 min banded lizard left leg

2 min banded lizard right leg

2 min banded hamstring left leg

2 min banded hamstring right leg

2 min banded straight arm overhead stretch left arm

2 min banded straight arm overhead stretch right arm

3 min standing staddle (1 min lean to the left, 1 min center, 1 min lean to the right)

ACCESSORY

10 v-ups +

8 single arm db press each arm

x 4 rnds nft

METCON

AMRAP 10 min of 18 cal row + 9 db power cleans 50/35# + 6 db s2oh 50/35#

MARGAUX GAMES PREP 2019

WODAPALOOZA ONLINE

OR

DUBAI ONLINE

OR

BOTH

Margaux AlvarezComment