SEPT 18TH - 2019 OPEN PROGRAM

REST DAY OR INTERVALS (BELOW)

WARMUP: 400M JOG - THEN DYNAMIC WARMUP WITH AIR SQUATS, LUNGES, LEG SWINGS, ARM CIRCLES, SIDE LUNGES AND TUCK JUMPS

THEN:

400M RUN, REST 2 MIN X 4

800M RUN, REST 3 MIN X 3

1200M RUN X 1

COOL DOWN: 400M WALK

MARGAUX 2018

Warmup: concept 2 bike 20 min then 20 sec all out 40 chill x 5
one hour mobility 10 ghr + 10 r hyper
max hs walk + max hspu rest 3 min x 3
rest as needed power
power snatch 10-8-6-4-2
power clean 10-8-6-4-2
jerk 10x2
good morning 5x5
db row 3x8
metcon 1
18 muscle ups + 150 double unders + 12 muscle ups + 150 double unders + 6 muscle ups for time
rest as needed
25 toes to bar + 10 heavy dball overs + 100 double unders x 3 rnds for time

Margaux AlvarezComment