AUG 22ND- 2019 OPEN PROGRAM

WARMUP: 8 BURPEES OTM X 8 MIN

MOBILITY: 
4 MIN FOAM ROLL (TARGET BACK, GLUTES, HAMSTRINGS, QUADS AND CALVES)
2 MIN LAYING DOWN BANDED HAMSTRING STRETCH RIGHT LEG
2 MIN LAYING DOWN BANDED HAMSTRING STRETCH LEFT LEG
2 MIN BANDED LIZARD STRETCH RIGHT LEG
2 MIN BANDED LIZARD STRETCH LEFT LEG
2 MIN CHILD'S POSE RIGHT LEG
2 MIN CHILD'S POSE LEFT LEG
2 MIN PUPPY DOG POSE
1 MIN SINGLE ARM T STRETCH RIGHT ARM
1 MIN SINGLE ARM T STRETCH RIGHT ARM

ACCESSORY:
ACCUMULATE 45 SECOND LSIT + 3 STRICT RING MUSCLE UPS  (DON'T HAVE TO BE UNBROKEN) X 4 RNDS
*IF YOU DON'T HAVE STRICT MUPRACTICE SCALED STRICT MU ON THE FLOOR WITH A LOW SET OF RINGS USING YOUR FEET AS ASSISTANCE TO COMPLETE THE REPS

WORKOUT:
21 DEADLIFTS 225/155#
21 CAL ROW
18 DEADLIFTS
18 CAL ROW
15 DEADLIFTS
15 CAL ROW
9 DEADLIFTS
9 CAL ROW
FOR TIME

IF THE RX LOAD IS TOO MUCH DROP TO 205/135#, A RECOMMENDATION WOULD BE TO FIND AND USE A LOAD THAT YOU COULD DO THE DL UNBROKEN

Margaux AlvarezComment