March 18, 2019 – Masters Program

Option 1
Band-Assisted Scarecrow x 2 minutes

Two sets of:
Distracted Ankle Mobility x 8-10 pulses
PVC Pipe Dislocation Pass Thrus x 8-10 reps
Hawaiian Squats x 8-10 per side

Three sets of:
Viking Sloth Press x 5-7 reps
Rest as needed

A.
Every 2 minutes, for 12 minutes, complete:
Power Snatch + Snatch

Build over the course of the 6 sets

B.
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 3-5 reps @ 80-85%
Rest 2 minutes between sets

C.
35-54:
For time:
40/30 Assault Bike Calories
30 Dumbbell Thrusters (50/35 lbs)

at the 6:00 mark, complete …

40/30 Assault Bike Calories
50 Air Squats
40/30 Assault Bike Calories

at the 16:00 mark, complete

1-Mile Run

55+:
For time:
40/30 Assault Bike Calories
30 Dumbbell Thrusters (35/20 lbs)

at the 6:00 mark, complete …

40/30 Assault Bike Calories
50 Air Squats
40/30 Assault Bike Calories

at the 16:00 mark, complete

1-Mile Run

Note:
I want this to be a lung opener for everyone. Be fast on your DB thrusters as well as your squats but make sure you are hitting the movement standards. Move through this with moderate intensity and empty the tank on your 1-mile run.

D.
Three sets of:
Banded Glute Bridges x 25 reps (fast)
Rest 60 seconds
DB Reverse Flies x 10 reps
Rest 60 seconds

Option 2
Open Repeat (Please see Fridays training session for warm-up)

Rowing Optional Session
Six sets of:
Row 500 meters @ 5km PR Pace
Rest 2 minutes