10/19/16

CF Megalodon – Masters

Warm-up

100m

Banded front/back steps length of rig

100m

samson stretch length of rig

100m

20 pvc passthrough

100m

20 pvc trunk twists

hamstring stretch, glute, calf/achilles

Weightlifting

Front Squat (6 x 3)

If you need a “target”, squat to a box and complete the sets as Box Squats

Metcon

Metcon (Time)

21 – 15 – 9

wall balls

flutter kicks (21 each leg…)

Metcon (Time)

21 – 15 – 9

dumbbell shoulder press

supermans