DEC 4TH - 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 4 rnds

500m row + 10 t2b, rest 2 min x 4 rnds

MARGAUX 2019

750m chill pace row then

15 sec all out 45 sec x 5 min into 750m chill row

30 min mobility

include 10 ghr + 10 r hyper x 4 rounds

metcon 1

12 toes to bar + 15 wallballs 30/20 + 9 bmu + 15 wallballs x 3 rounds

rest as needed

weightlifting

2 power snatch + 2 strict mu x 8 min use 80% of sat 1 rep

clean + h clean + power jerk rest 1 min x 8

back squat 5x5

bent over row 5x5

rest as needed

metcon 2

death by 10 meter run

Margaux AlvarezComment