NOV 2nd - 2019 OPEN PROGRAM

WARMUP

1000m chill row

MOBILITY

3 Standing straddle (1 left, 1 center, 1 right)

2 min couch stretch right leg

2 min couch stretch left leg

2 min thread the needle right arm

2 min thread the needle left arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min single leg hamstring forward fold right side

2 min single leg hamstring forward fold left side

1 min elevated lat with bent arms

ACCESSORY

max strict pull ups

x 4 rnds nft

METCON

15 MIN AMRAP

10 WALKING DB LUNGE 50/35 STEPS + 10 BOX JUMPS 24/20 + 30 WALLBALLS + 10 BMU

10 WALKING DB LUNGE 50/35 STEPS + 10 BOX JUMPS 24/20 + 30 WALLBALLS + 10 RING MU

Margaux AlvarezComment