May 22, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Upper Body Warm-Up Series

Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

A.
Every minute, on the minute for 9 minutes:
Interval 1 – Target Reach Swing

x 1.1.1.1
Interval 2 – Air Chair Swing Drill x 5 reps
Interval 3 – Banded Bar Muscle-Up Stomps x 6-8 reps

If you have Bar Muscle-Ups then rest until the 12 minute mark, then:
Every minute, on the minute, for 6 minutes:
Bar Muscle-Ups x 1-3 reps

If you do not have Bar Muscle-Ups then rest until the 12 minute mark, then:
Banded Bar Muscle-Up Stomps x 1-3 reps

B.
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps @ 32X1

Must increase weight from last week

C.
Every 8 minutes, for 30 minutes (4 sets), complete:
Row 500 Meters
15 Burpee Box Jump-Overs
Ski Erg or Assault Bike x 25/20 calories

55+: 15 Burpee Box Jump or Step-Overs

You should have around 2 minutes of rest during the four sets. If you have less than 30 seconds of rest then please adjust the reps.

D.
Three sets of:
Side Plank x 45 seconds per side
Rest 45 seconds
L-Sit Hold x 15.15.15
Rest 45 seconds