8/21/2017

CF Megalodon – Masters

Warm-up

5 min bike or row

Mobility

Accessory

2 RDS

10 Bicep Curls

10 Tricep Extensions

Weightlifting

Deadlift (4 x 10)

using KB in each hand, as much weight as possible but still able to get 10 reps

Single Leg KB Good Mornings (4 x 10 each leg)

If unable to use KB as counterbalance do without weight.

Metcon

Metcon (Time)

35 Wall Ball

35 Squats

35 KBS

35 Sit Ups