APRIL 27th - 2020 OPEN PROGRAM

WARMUP

5 min chill bike

Foam roll for 5 min hit back, shoulders, lats, glutes, quads, hamstrings

10 jumping jacks + 3 inch worms x 2

10 walking lunges + 5 air squats x 2

15 banded good mornings

1 min bar hang

ACCESSORY

wall walk plus max HS hold + 10 evil wheels x 4 rnds nft

WORKOUT

100 du + 80 sit ups + 60 db snatches 50/35# + 40 burpees + 20 db front squats for time

MARGAUC 2019 ROGUE INVITATIONAL PREP

WARM UP

30 min run include some elevation gains

50 min mobility

rest as needed

METCON 1

15 axle bar cleans + 10 squat jump overs + 5 axle clean n jeerks 100 m shuffle x 4 rounds

rest as needed

METCON 2

21 chest to bar + 21 toes to bar + 100ft hs walk + 15 / 15 + 100 ft hs walk + 9/ 9 + 100ft hs walk for time

rest as needed

METCON 3

250 m ski erg + 15 thrusters 115/75 + 15 rope climbs x 2 rounds

Margaux AlvarezComment