11/23/16

CF Megalodon – Masters

Warm-up

2 RDS

10 cal bike

Pvc pass throughs

Good mornings

windmills

Leg swings

Calf, wall birth, shoulder distraction

Skill

2 Rounds

10 Reverse hyper

3 x 20 sec Hollow holds

3 x 20 sec Wall sit

rest as needed

Metcon

Metcon (Time)

4 rounds

Run 200

10 KB SDHP

10 jump squat (can use med ball as target)

20 jump rope

SCALED: 3 ROUNDS; 200M, 10 SDHP, 5 AIR SQUATS, 15 JUMP ROPE