APRIL 17th - 2020 OPEN PROGRAM

WARMUP

5 burpees + 10 walking lunges + 15 air squats + 20ft shuttle run down then back x 3 rnds nft

MOBILITY

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

2 min elevated lat

1 min bar hang/hold (unbroken or broken up)

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

wall walk plus max HS hold + max strict chin ups x 4 rnds nft

METCON

15 - 12 - 9 of power cleans 125# + burpees over bar + t2b

WARM UP

1500 m row chill pace

45min mobility

WEIGHTLIFTING

Max Snatch

Max Clean n Jerk

Front Squat 8x2 ahap

rest as needed

INTERVAL METCON

5 min on 90 sec off x 4 rounds

1 legless rope climb + 3 bmu + 6 C2b + 12 wallballs + 20ft hs walk

rest as needed

METCON 2

15 cal row + 30 toes to bar + 45 du x 3 rounds

ACCESSORY

15 evil wheels + max strict pull ups + 15 v ups + 1 legless rope climbs x 4 rounds

Margaux AlvarezComment