SEPT 17th, 2019 OPEN PROGRAM

WARM UP

750 M ROW THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 5 MIN

MOBILITY

2 MIN LEFT DRAGON

2 MIN LEFT LIZARD

2 MIN LEFT PIGEON

2 MIN FOAM ROLL

3 MIN SEATED STRADDLE

1 MIN ELEVATED LAT

2 MIN FOAM ROLL

2 MIN RIGHT DRAGON

2 MIN RIGHT LIZARD

2 MIN RIGHT PIGEON

ACCESSORY

MAX STRICT CHIN UPS

WALL WALK + MAX HS HOLD

4 ROUNDS NFT

METCON

21 SQUATS 155/115 + 15 BURPEE OVER BAR + 9 SQUATS + 15 BURPEE OVER BAR + 21 SQUATS

MARGAUX 2019 GAMES PREP

WARM UP

23 min chill run into 20 sec all out run 40 chill x 3 minutes then 3 min cool down run

one hour mobility

include 8 candlesticks + 8 superman hollow complex x 4 rounds in this time

10 s hspu + 60ft hs walk rest 2 min x 5

rest as needed

WEIGHTLIFTING

6x2 muscle snatch

8x1 snatch balance

10x2 h snatch

rack jerk to max

suat 5x5

rest as needed

METCON 1

30 pull ups + 15 thrusters + 20 chest to bar + 15 thrusters + 10 chest to bar

METCON 2

30 bar mu for time

Margaux AlvarezComment