May 19, 2018 – Masters Games Prep

A.
Two sets of:
Toe Slide Press to Handstand x 5-8 reps
Rest as needed

and then …

Two sets of:
Handstand Marching x 12-16 reps
55+: Handstand Marching Against Wall x 12-16 reps
Rest as needed

and then …

Three sets of:
35-54:
Handstand Walk x 25′
Rest as needed
55+:
Handstand Walk x 15′
Rest as needed

B.
With a running clock, complete:

For time:
104 Wall Ball Shots
52 Pull Ups

35-54: 20 lbs to 10′ target/14 lbs to 10′ target
55+: 20 lbs to 9′ target/10 lbs to 9′ target

At the 7:00 mark, complete:

Four rounds for time:
20 Front Rack DB Walking Lunges
40 Double-Unders

35-54: 50/35 lbs
55+: 35/20 lbs

C.
Three sets of:
Bamboo Press x 2-3 reps
Rest as needed
Reverse Snow Angels x 15 reps
Rest as needed

Optional Session – Best performed with a loved one 🙂
40 Minute Tempo Run

Please get outside and maintan the same tempo for the entire 40 minutes. You can review the pacing chart below to choose a pace to hold. The pace should not be a PR pace but should be close to your 5k pace.