JUNE 17th - 2019 OPEN PRFOGRAM

MARGAUX 2018

REST

WARM UP 

30 MIN CHILL RUN

MOBILIZE
ON HOUR
INCLUDE 2 PEGBOARD + 1 LEGLESS ROPE CLIMB
X 4 ROUNDS

SKILL
30/21 REPS 4/2 INCH DEFECIT STRICT HSPU REST 2 MIN
15/9 REPS 6/4 INCH DEFECIT STRICT HSPU TIME CAP 3 MIN

METCON 1
150 FT HS WALK + 30 MU + 150 HS WALK FOR TIME 

STRENGTH

1) BENCHPRESS
10-8-6-4-2
2) SQUAT
20 AHAP
REST 2 MIN
10 AHAP
3) WEIGHTED PULL UPS
6X2

METCON 2
8 PIGFLIPS 495/395 + 100FT SLED PUSH 465/325 (8 45'S/ 6 45'S)
+ 200 FT FARMER CARRY 70/50# + 100 FT SLED PUSH + 8 PIG CLIPS
FOR TIME

ACCESSORY
1 WALL WALK + MAX HS HOLD
15 SEATED LEG RAISES
12 EVILS WHEELS
10 SINGLE LEG ALT TOES TO BAR 

4 ROUNDS NFT

Margaux AlvarezComment