OCT 9th - 2019 OPEN PROGRAM

TRACK WORK

1 MILE CHILL PACE RUN

MOBILIZE 20 MIN

800M RUN FOR TIME

REST 3 MIN

400M RUN FOR TIME

REST 2 MIN

200M RUN REST 1 MIN X 4

MARGAUX 2019 GAMES PREP

25 min bike chill pace then 20 sec all out, 40 sec chill x 5 min

1 hour mobility

10 ghr + 10 rev hypers x 4 rnds nft

100ft hsw rest 1 min x 3 rnds

Bench press 10 - 8 - 6 - 4 - 2

Front squat 10 - 8 - 6 - 4 - 2

Deadlift 6x3

Metcon: 21 bar mu + 50 pushups + 15 muscle ups + 25 pushups + 9 bar mu + 25 pushups for time

Margaux AlvarezComment