HAPPY NEW YEAR!

CF Megalodon – Masters

Warm-up

Walk/Run around building

then

15 good mornings

15 squats

15 banded side step

15 windmills

15 pvc pass through

Skill

Leg Curls-banded (50 REPS EACH LEG (2 SETS OF 25 EACH LEG))

Good Mornings

Metcon

Metcon (Time)

BUY IN: bear crawl length of gym (high knees if shoulder issues)

21 -15 – 9

Power Cleans/Back Squats from rig (athlete choice)

Jump Rope

Deadlift

Step Ups

SCALED: 15 – 12 – 9