August 25, 2018 – Masters Program

One-Two sets of

:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Three sets of:
Baby Butterfly Pull-Ups x 3 reps + 10 Chest-to-Bar Elbow Drivers
Rest 30 seconds

and then …

Every minute, on the minute, for 6 minutes (3 sets) of:
Nose-To-Wall Handstand Hold

x 30 seconds
Kick to Handstand on Wall (with hands turned out) x 10 reps
*Once your feet are together on the wall step back down and land in your starting position to complete one rep.

and then …

35-54:
Wall-Facing Handstand Marching x 30 reps
55+:
Wall-Facing Handstand Marching x 16 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 30 seconds

B.
Three rounds for time of:
40 Double-Unders
30 Wall Ball Shots
20 Toes-to-Bar

Rest 5 minutes, and then…

Three rounds for time of:
400 Meter Run
50 Russian Kettlebell Swings
(just above shoulder level is the standard for these)

35-54:

20 lbs to 10′ target; 14 lbs to 10′ target; 24/16 kg
55+: 20 lbs to 9′ target; 10 lbs to 9′ target; 16/12 kg

C.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Rocks x 30 seconds
Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds