FEB 19TH - 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 + 10 pull ups, rest 1 min x 2

500m row + 10 burpess over rower, rest 2 min x 4 rnds

1000m row + max t2b, est 3 min x 2

Cool down stretch for 5 min

MARGAUX 2019 GAMES PREP

2500m chill row

45 min mobility

30 snatch 135

rest 1:1

30 clean n jerk 135

rest as needed

5k row time trial

first 2k is also timed

accessory wall walk + 1 min wall hs hold (video) + 15 evil wheels + 10 seated leg raises rest as needed x 4

Margaux AlvarezComment