April 6, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
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.
Take 10 minutes to practice handstand walking. Please choose from the following drills to practice if you don’t have handstand walks yet:
Wall Facing Handstand Marching
Handstand Marching on Box 
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Three Quarter Handstand Wall Walk

B.
Complete as many rounds as possible in 20 minutes of:
50 Wall Ball Shots
100 Double-Unders
50-ft. Handstand Walk
100 Double-Unders
50 Calorie Row
100 Double-Unders
50-ft. Handstand Walk
100 Double-Unders

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

C.
Please take some time to stretch out your calves! This is a great stretch post workout.

Non-Qualifier Session
A. Gymnastics Skills (see A session above)

B.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 12 minutes of:
10 Calories of Rowing
10 Wall Ball Shots
5 Strict Pull-Ups

35-54:

20/14 lbs to 10/9′ target
55+:

20/10 lbs to 9′ target

Rest until the running clock reaches 15:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 12 minutes of:
9 Calories of Rowing
9 Burpees over the Erg
9 Push Press

35-54: 115/75 lbs
55+: 85/55 lbs

**If you don’t have a partner then rest equal time it took you to complete a round)