MAY 6th, 2019 OPEN PROGRAM

WARMUP

8 wb 20/14# every 30 sec x 4 min

MOBILITY

3 min seated straddling (1 min right, center and left)

2 min seated single leg bent over hamstring stretch right

2 min seated single leg bent over hamstring stretch left

2 min butterfly

2 min puppy dog

1 min seal stretch

1 min downward facing dog (go to a plank then push your butt/hips in the air with feet and hands about shoulder width and legs/arms as straight as possible)

ACCESSORY

15 evil wheels + 10 v-ups x 4 rnds

WORKOUT

7 front squats 139/95 + 400m run + 20 c2b pu x 3 rnds for time

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

1500m row into 20 sec all out 40 sec chill x 5 min

30 min mobility

METCON 1

150 wallballs for time 30/20

rest as needed

METCON 2

6000m concept 2 BIKE +4000m row + 2000m ski erg

rest as needed

METCON 3

amrap 150/100 dball cleans in 90 sec

rest 1 min then with 3 min time cap

50 tt2b + 130 ft hs walk