Baseline

CF Megalodon – Masters

Metcon

Warm-up

WALK AROUND BUILDING

10 LEG SWINGS

10 MICHAEL PHELPS

10 PVC PASS THROUGH

10 GOOD MORNINGS

10 WINDMILLS

10 WALL BALLS

SHOULDER DISTRACTION, PRAYER, CHEST STRETCH, LEGS

Metcon (Time)

Baseline
500 m row

40 squats (OPTION-SQUAT TO A BOX)

30 sit ups (OPTION-50 FLUTTER KICKS)

20 push ups (OPTION- WALL OR BOX PUSH UPS)

10 pull ups (OPTION – RING ROWS)

**FOR FLUTTER KICKS: EACH KICK = 1 REP, MAKE SURE SMALL OF BACK PRESSES INTO FLOOR

Accessory

CIRCUIT: 2-3 ROUNDS AT YOUR OWN PACE

10 REVERSE HYPERS

CROSSOVER SYMMETRY (PICK A NEW EXERCISE EACH ROUND–COACH WILL HELP FACILITATE THIS)

7-10 CALORIES ON BIKE

20 SECOND PLANK HOLD