1/30/2017

CF Megalodon – Masters

Warm-up

Run 400

10 Pass through

10 Around the World

10 Leg Swing

10 Band Side Step

Weightlifting

Bench Press (9 x 3 )

EMOM

Metcon

Metcon (Time)

Partnered Chipper

20 KBS

20 Goblet Squat

20 Push Up

20 Sit Up

20 Push Up

20 Goblet Squat

20 KBS

while one partner works the other performs the plank

both partners do all the reps and can only count reps while partner is planked