DEC 11TH - 2019 OPEN PROGRAM

Interval day or rest day

Dynamic warm up: lunges, side shuffle, high knees, butt kicks, arm circles, leg swings, plus 5 min of roling out on foam roller

250m row + 8 burpees, rest 1 min x 2 rnds

500m row + 10 t2b x 3 rnds

1000m row, rest 3 min x 1

Margaux 2018

30 min concept 2 bike + 20 sec all out 40 sec chill x 5 min

10 ghr + 10 r hyper x 4 rounds

press to hs work 30 min

metcon 1

15 bar mu + 15 cal ab + 12 bar mu + 12 cal ab + 9 bar mu + 9 cal ab

WEIGHTLIFTING

P Snatch 10-8-6-4-2

P Clean10-8-6-4-2

10 ohs 185/125 + 100 ft hsw rest 2 min x 3

drop set db row 3 sets rest as needed between sets

metcon 2

50 hspu + 50 front squat 115/75 + 30 muscle ups + 30 front squat + 15 hspu + 15 front squat