APRIL 2nd - 2020 OPEN PROGRAM

WARMUP

9 wb 20/14# every 30 sec x 5 min

MOBILITY

3 min standing staddle (1 min left, 1 min right, 1 min center)

2 min elevated lat

1 min butterfly

2 min single leg seated forward fold right leg

2 min single leg seated forward fold left leg

2 min pigeon right leg

2 min pigoen left leg

2 min dragon right leg

2 min dragon left leg

2 min puppy dog

ACCESSORY

20 hip extensions + 10 strict t2b x 4 rnds nft

METCON

500m row + 5 bar mu + 10 hspu x 4 rnds for time

MARGAUX 2020 OPEN PROGRAM

WARM UP

10 min run into 20 sec all out 40 sec chill pace x 5 min finish with 10 min chill run

30 MIN MOBILITY

WEIGHTLIFTING

1 Snatch ( pause at receiving position) + 1 H Snatch rest 1 min x 12 ahap

1 clean + 1 front squat + 1 hang clean rest 1 min x 8

Barbell Row

5x5

Weighted 6x3 chin ups

METCON 1

15/12 cal echo bike + 15 c2b + 15 db box step overs 50/35 x 4 rounds

rest as needed

5 min amrap strict hspu

rest as needed

500m row + 10 mu x 3 rounds

Accessory

15 v ups + 15 seated leg raises + 7 ice cream makers + 10 s pull ups NFT x 4 rounds

Margaux AlvarezComment