July 3, 2020 – Masters Program

Mobility & Activation
Take 3-5 minutes to do joint rotations of the following:
Ankles
Knees
Hips
Shoulders
Elbows
Wrists
Neck

and then …

Glute Activation Warm-Up
20 Seconds on Rack/20 Seconds off Rack

and then …

Upper Body Warm-Up
10-12 reps per exercise

Warm-Up Flow
Two sets of:
Double or Single-Unders x 30-50 reps
Waiters Carry x 50′ per side
Strict Pull-Ups x 5-10 reps

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Handstand Walk Progressions
Spend 3 minutes working on Handstand Marching x max reps (per kick-up either free standing or on the wall)

Followed by. . .

35-49:
Every 60 seconds, for 4 minutes (4 sets) of:
Handstand Marching x 10 reps + Handstand Walk x 2 meters

50-54:
Handstand Marching

x 5 reps + Handstand Walk x 1 meter

55+:
Wall-Facing Handstand Marching x 10-16 reps

Front Squat Progressions
Every 2:30, for 17:30 (7 sets):
Front Squat x 2 reps

*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 84% of 1-RM
*Sets 5-6 = @ 87% of 1-RM
*Set 7 = @ 90% of 1-RM

Conditioning
35-54:
For time:
25 Pull-Ups
30/25 Calorie Assault Bike
100 Double-Unders
30/25 Calorie Assault Bike
25 Pull-Ups

55+:
For time:
20 Pull-Ups
25/20 Calorie Assault Bike
75 Double-Unders
25/20 Calorie Assault Bike
20 Pull-Ups

Posterior Chain Accessory Work
Three sets of:
Glute Ham Raises x 8-10 reps @ 3011
Rest 60 seconds
Bat Wings x 5 reps @ 1515
Rest 60 seconds

Additional/Optional Aerobic Based Session
Four rounds for time:
Row 1,000 Meters
Assault Bike x 40/30 Calories

*Every 4:00 complete a 200 Meter Run