FEB 23RD - 2019 OPEN PROGRAM

WARM UP

1500m CHILL ROW

MOBILITY

2 MIN RIGHT DRAGON

2 MIN RIGHT LIZARD

2 MIN RIGHT PIGEON

3 MIN SEATED STRADDLE

1 MIN CENTER

1 MIN LEFT

1 MIN RIGHT

1MIN ELEVATED LAT STRETCH

2 MIN LEFT DRAGON

2 MIN RIGHT DRAGON

2 MIN RIGHT PIGEON

2 MIN T STRETCH RIGHT ARM

2 MIN T STRETCH LEFT ARM

WORKOUT

21 - 15 - 9 of calorie row + burpees over the rower + alternating DB lunges (for lunges, it's 21 reps total, not 21 reps each leg) for time

ACCESSORY

10 evil wheels + 25 hollow rocks + 20 russian twists w db (sit on your butt with torso at about a 45 degree angle w legs bent/ heels off floor and rotate w/db in your hands x

4 rnds nft

MARGAUX 2019 GAMES PREP

2K chill row

one hour mobility

WEEIGHTLIFTING

max snatch

10 snatch 60% 8 70% 6- 75% 4-80% 2-85% for time

max clean n jerk

front squat 8x2 with 2 sec pause

weighted pull ups 6x3

rest as needed

METCON 1

20 squats 225/155 + 20 toes to bar + 500m row + 10 squats + 10 toes to bar + 1000 m row

Margaux AlvarezComment