Richard Tavai

Hometown:
Laurinburg, NC
Gym:
RCC Fitness for First Responders
Gender:
Male
Age:
--
Height:
6' 2"
Weight:
246 lbs

November 20, 2017

Performed at: RCC Fitness for First Responders
Workout Name: Megan
Description: Metcon (for time)
Megan

21-15-9
Burpees
KB swings (40/20)
Front squat Rx+ (135/110) Rx (95/75) Scaled (75/45)
Results: 15m 09s
Performed as RX
Warmup: Warm up (not for time)
3 rounds
15 Abmat situp w/ WB
15 Swimming plank hold
15 Shoulder pass through each rep move hands closer together
15 Air squat

Dynamic stretches (5 min)
Demonstrate each stretching exercise
Shoulder stretches with resistance band

Strength (not for time)
Front squat for 1 RM
6-5-4-3-2-1

1 similar workout

Date Name WorkoutDescription Results
11/20/2017 Megan Metcon (for time)
Megan

21-15-9
Burpees
KB swings (40/20)
Front squat Rx+ (135/110) Rx (95/75) Scaled (75/45)
 15m 09s
Performed as RX