August 15, 2020 – Masters Program

Gymnastics Warm-Up
There sets, not for time, of:
Handstand Marching x 10-16 reps*
Wall Climbs x 3-5 reps
L-Sit Hold x 30 seconds (accumulate time)

*Scaling options:
Handstand Marching on Box
Wall Facing Handstand Marching

A.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 5 reps @ 70-75%

B.
For time:
10 Deadlits
20 Pull-Ups
30 Box Jumps (24/20″)
40 Calorie Row
50 Double-Unders
40 Calorie Row
30 Box Jumps
20 Pull-Ups
10 Deadlits

35-49: 275/205 lbs
50-54: 255/175 lbs
55-59: 245/155 lbs; Step-Ups Okay
60+: 225/135 lbs; Step-Ups Okay

C.
Every Minute on the Minute for 9 minutes (3 sets of):
Station 1 – 40-second Side Plank (left)
Station 2 – 40-second Side Plank (right)
Station 3 – 40-second Front Leaning Rest on Rings

Optional Additional Running Endurance Session
Please only perform as much of the additional work as you can recover from successfully before your next training session.

Mile Repeats
Mile 1 @ 70-75%
Mile 2 @ 80-85%
Mile 3 @ 85-90%
Rest 3 minutes after each mile.