MARCH 25TH - 2019 OPEN PROGRAM

Warmup: 250m row + 25 thrusters 45/35# + 250m row (chill pace row, try and do thrusters ub)

Mobility:

Right leg: 2 min banded lizard

2 min banded pigeon

2 min elevated pigeon

Left leg of the same:

2 min banded lizared

2 min banded pigeon

2 min elevated pigeon

2 min folded hamstring stretch

2 min left single arm t stretch

2 min right single arm t stretch

1 min bar hang

1 min foam roller spine stretch (lay foam roller with it directly in line w your spine)

Accessory: max strict chin ups + wall walk plus max hs hold x 4 rnds nft

Metcon: 25ft walking DB lunge 50/35# + 20 burpees over DB + 15 DB DL + 10 DB front squats + 5 DB s2oh x 2 rnds for time

Margaux AlvarezComment