OCT 3RD 2019 OPEN PROGRAM

Warmup:

1000m row then 20 seconds all out, 40 seconds chill x 3 min

Mobility:

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

Accessory: 1 min max handstand+ 6 strict false grip ring pullups x 4 rnds nft

Metcon: 15/12 cal row + 15 front squats 135/95 + 10 bar facing burpees + 10 c2b pu, rest 2 min x 4 rounds 

Margaux 2018

30 min chill run

rest as needed

20 min chill row

rest as needed

20 min chill bike

Margaux Alvarez1 Comment