1//04/2016

CF Megalodon – Masters

Warm-up

200m run

tin soldier

200m run

high knee skip

samson stretch to rig

Balance

balance discs

Skill

12 minute clock

4 stations

1. reverse hyper

2. band pull aparts

3. band good mornings

4. flutter kicks

Metcon

Metcon (Time)

Assault bike goblet squat trial (masters)

1 minute to complete:

10/5 cal bike

10 goblet squat (35/26)

Metcon (Time)

Assault bike goblet squat trial level 2 (masters)

1 minute to complete:

10/5 cal bike

10 goblet squat (44/35)