NOV 17TH - 2019 OPEN PROGRAM

Warmup: 10 min chill bike ride (concept 2 or assault bike or airdyne) if no bike go for run if weather permits, if not, row 10 min chill

Mobility:

2 min banded lizard left

2 min banded pigeon left

2 min banded single leg hamstring left

2 min banded lizard right

2 min banded pigeon right

2 min banded single leg hamstring right

2 min banded shoulder joint stretch left

2 min banded bent arm stretch left

2 min banded shoulder joint stretch right

2 min banded bent arm stretch right

Accessory: accumulate 45 seconds Lsit + 8 single leg step ups on box with db (pick the weight/height you want, do 8 reps on one leg then switch to other leg, focus on driving through glute as you step up) x 4 rnds not

Workout:

100 du buy in then: 80ft front rack lunge db lunge (2 db’s) 50/35# + 60 alt db power snatch (1 db) + 40 t2b + 20 db s2oh (2 db), buy out: 100 du, all for time

Margaux AlvarezComment