10/17/16

CF Megalodon – Masters

Warm-up

400 m

then

2 RDS: 10 each

banded side steps

good mornings

trunk twists

windmills

wall shots (half squat)

shoulder distraction, hamstring, glutes, samson

Weightlifting

Deadlift (5 x 5)

Focus on using glutes and legs instead of your back as you stand.

Accessory

Banded Adductor and Abductor– hold at point of tension for 2 seconds, work on slow reps.

2 x 30 adductors each leg

2 x 30 abductors each leg

Metcon

Metcon (Distance)

Rowing: 5 – 8 rounds

60 seconds of rowing

60 seconds rest

**scaled: 60 seconds of rowing, 120 seconds rest