DEC 22nd - 2019 OPEN PROGRAM

WARMUP

100 du then 20 du otm x 5 min

MOBILITY

1 min banded straight arm OH stretch right

1 min banded straight arm OH stretch left

2 min banded internal shoulder stretch right

2 min banded internal shoulder stretch left

1 min bar hang/hold (accumulate total 1 min)

2 min shoulder joint stretch right

2 min shoulder joint stretch left

2 min banded lizard right

2 min banded lizared left

ACCESSORY

1 wall walk plus max HS hold + 12 evil wheels x 4 rnds nft

METCON

30 pull ups + 30 PS 95/65# + 30 db box step ups and over 24/20# with 50/35# db + 30 front squats 95/65# for time

Margaux AlvarezComment