FEB 9th - 2019 OPEN PROGRAM

WARM UP

1250m row then 20 sec all out 40 sec chill pace x 4 minutes

MOBILITY

2 MIN BUTTERFLY

2 MIN DRAGON LEFT LEG

2 MIN LIZARD LEFT LEG

2 MIN PIGEON LEFT LEG

3 MIN SEATED STRADDLE

1 MIN CENTER

1 MIN LEFT

1 MIN RIGHT

1 MIN ELEVATED LAT STRETH

2 MIN DRAGON RIGHT LEG

2 MIN LIZARD RIGHT LEG

2 MIN PIGEON RIGHT LEG

2 MIN FOAM ROLL

ACCESSORY

15 EVIL WHEELS

1 WALL WALK + MAX HS HOLD

METCON

8 BAR MU + 9 POWER CLEANS 185/125 + 10 TOES TO BAR X 3 ROUNDS

REST 1 MIN

MAX UNBROKEN TOES TO BAR

MARGAUX 2019 GAMES PREP

WARM UP

2500 m row chill pace

30 min mobility

METCON 1

"5 MIN ON 1 MIN REST

20 wallballs + 15 cal row + 10 hspu + 10 chest to bar between rounds 30 ft hs walk "

rest as needed

METCON 2

10 cleans 185/125 + 10 deadlifts + 10 muscle ups then 8-6-4-2

rest as needed

5k row for time

Margaux AlvarezComment