HAPPY HALLOWEEN!!

CF Megalodon – Masters

Warm-up

2 x Row 500 m – slow pace, rest as needed and stretch in between sets

Couch stretch, calf/Achilles, shoulder distraction, wrist stretch, hamstring

Weightlifting

Bench press 8 x 2 (heavier weight than usual)

THEN

1 set of 10 reps at lighter weight

Accessory

TABATA flutter kicks or plank holds (athlete choice)

plank holds- use good form! may use box to support self

flutter kicks – watch lower back, don’t let lower back curve up off floor

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD: 10 min

100 m

5 moderate weight deadlifts

10 box jumps or step ups

Cash out- 100 jump ropes after 10 min is up