December 23, 2020 – Masters Program

Mobility & Activation
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

Warm-Up Flow
Assault Bike x 60 seconds (nasal breathing only)
Kettlebell Swings x 15 (nasal breathing only)
Alternating Reverse Lunge x 10 reps with a 3 second hold)
Kettlebell Swings x 15 (nasal breathing only)
Butterfly Stretch x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Band Pull Aparts x 25 reps
Kettlebell Swings x 15 (nasal breathing only)
Assault Bike x 60 seconds (nasal breathing only)

A.
Take 5-6 minutes to build to 75% of your Bench Press and then …

Five sets of:
75% Bench Press x 3 @ 20X1
Rest 60-90 seconds

Be diligent with your rest

B.
12 Days of Christmas – Invictus Style
1 Row x 300 Meters
2 Snatches
3 Thrusters
4/2 Muscle-Ups (55-59: 4/2 Ring-Dips; 60+: 4/2 Stationary Dips)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups (55+: Chin-over-the-Bar Pull-Ups)
8 Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead (DB or Barbell, your choice)
12 Man-Makers

35-49: 135/95 lbs; 32/24 kg; 24/20″; 55/35 lbs
50-54: 115/75 lbs; 32/24 kg; 24/20″; 2″ riser allowed; 55/35 lbs
55-59: 95/65 lbs; 24/16 kg; 24/20″ step ups allowed; 2″ riser allowed; 45/25 lbs
60+: 65/45 lbs; 24/16 kg; 24/20″ step ups allowed; 4″ riser allowed; 45/25 lbs

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Row 300 Meters)
2 – 2 Snatches; 1 Lap (Row 300 Meters)
3 – 3 Thrusters; 2 Snatches; 1 Lap (Row 300 Meters)
4 – 4 Muscle-Ups; 3 Thrusters; 2 Snatches; 1 Lap (Row 300 Meters)
. . . and so on.

This is meant to be a fun workout so please adjust the movements, volume, loading, etc as needed! Recruit some friends and get after it!

Additional Optional Assault Bike Session
Ten sets of:
Assault Bike x 90 seconds @ 10 minute RPM Pace
Rest 30 seconds