8/2/2017

CF Megalodon – Masters

Warm-up

2 RDS

Walk/run around bldg

Tin soldiers

Mobility

10 big and little arm circles to front and rear

10 michael phelps

banded stretches

Weightlifting

Bench Press (6 x 3 )

Bent Over Row (5 x 5 )

Accessory

3 x 30 band pull aparts

Metcon

Metcon (Time)

Row 600; 15 back squat

Row 400; 12 front squat

Row 200; 9 jump squat