MARCH 19TH - 2019 OPEN PROGRAM

WARM UP

Track/interval row day

dynamic warm up: lunges, side shuffle, high knees, butt kicks, arm circles, leg swings, plus 5 min of roling out on foam roller

500m row + 15 pullups rest 2 min x 6 rnds

1000m row + max bar mu, rest 3 min x 2

Cool down stretch for 5 min

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

10 wallballs every 30 sec x 5 minutes

mobilize 30 min

include 10 ghr + 10 r hyper x 4 rounds

WEIGHTLIFTING

p snatch 10-8-6-4-2

clean 10x2

squat 5x5

Metcon 1

15 cal echoe bike+ 10 heavy dball overs + 10 mu rest 3 min x 3

Margaux AlvarezComment