MAY 4TH - 2020 OPEN PROGRAM

Warmup: 750m chill row

Mobility:

5 min foam roll - hit back shoulders, lats, glutes, quads, hamstrings

1 min pigeon left

1 min pigeon right

2 min standing straddle

20 jumping jacks

20 walking alt lunges

10 burpees

5 inch worm + pushup

Accessory: 5 bent over barbell rows + 20 pushups x 4 rnds

Workout: 15 min amrap: 30 du + 5 bar muscle ups + 10 wb 20/14# + 10 db step ups 50/35#