October 2
CF Megalodon – Masters
Warm-up
Warm Up: 3 min jump rope
Then 2 RDS:
10 windmills
10 good mornings
10 michael phelps
10 PVC twists
Stretch: hamstrings, prayer, samson
Get Ready
2 ROUNDS:
25 hamstring curls each leg
10 box squats
Accessory
EMOM 6: work for 40 sec, rest for 20
EVEN: plank dumbbell push/pull
ODD: flutter kicks
Metcon
Metcon (Time)
Row or run/walk 400 m; or .5 miles on bike
then:
15-12-9
push ups
wall balls
R-KBS
