July 20, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Banded Scarecrow x 2-3 minutes depending on how tight you feel

T-Spine Hold on Foam Roller x 60 seconds

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Gymnastic Skills & Drills

Three sets of:
Legless Rope Hang Hold

x 15 seconds per arm

and then …

Four sets of:
Hanging Knee to Chest Rope Pinch x 3 reps
Rest as needed

and then …

Not for time:
1-5 Rope Climbs

Overhead Squat Progressions
Every 2 minutes, for 8 minutes, complete (4 sets):
Overhead Squat x 2 reps @ 3111

Conditioning
Complete as many rounds and reps as possible in 4 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete for time:
500 Meter Row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders

35-49: 24/20″; 115/75 lbs; 24/16 kg
50-54: 24/20″; 95/65 lbs; 24/16 kg
55+: 24/20″ step ups okay; 85/55 lbs; 16/12 kg;

Kettlebell Swings are to eye level, not overhead.