September 5, 2020 – Masters Program

Mobility & Activation
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Walk (Left)
30 seconds of Banded Lateral Walk (Right)
30 seconds of CrossOver Symmetry Reverse Flies
30 seconds of CrossOver Symmetry Bent Over Rows
20 seconds of Banded Forward Walk (Left)
20 seconds of Banded Forward Walk (Right)
Rest 60 seconds

You should be able to complete this entire circuit in less than 12 minutes.

A.
Three sets of:
Donkey Kicks to Box x 15 reps

followed by . . .

Two sets of:
Wall Facing Handstand Marching x 16-20 reps

followed by . . .

Every 2 minutes, for 6 minutes, complete:
Handstand Walk x 20-40′
*Use assistance if needed or cut the distance down

B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3 reps @ 83-85%

C.
35-54:

For time:
Row 1,000 meters
then, 5 rounds of:
25 Pull-Ups
7 Push Jerks (135/85 lb.)

50-59:
For time:
Row 1,000 meters
then, 5 rounds of:
20 Pull-Ups
7 Push Jerks (125/75 lb.)

60+:
For time:
Row 1,000 meters
then, 5 rounds of:
15 Pull-Ups
7 Push Jerks (115/65 lb.)

D.
Every Minute on the Minute for 10 minutes:
Odd Minutes – Strict Hanging Knees-to-Elbows x 10 reps (seriously, touch your knee to elbow, not tricep!)
Even Minutes – Double Kettlebell Front Rack Carry x 100 feet

Additional Optional Running Endurance Session
Five sets of:
6 Minutes of Running
3 Minutes or Rest