April 3, 2021 – Masters Program

Mobility, Activation & Warm-Up
Mind Muscle Hip Internal Rotation for Squatting

(Nasal Breathing Only)
30 Seconds Assault Bike
Deep Squat Progressions

x 3 reps
10-15 Ring Rows
20 Seconds Assault Bike
Deep Squat Progressions x 3 reps
Static Hang from Bar x 30-60 seconds
10 Seconds Assault Bike
Deep Squat Progressions x 3 reps
Strict Pull-Ups x 3-5 reps

Warm-Up Flow
Two sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
Rest 60 seconds
300 Meter Ski Erg or Row
25/18 Calorie Assault Bike
Rest 3 minutes

Challenge…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.

A.
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips or Stationary Dips
30 Alternating Dumbbell Snatches
60 Double Unders
15 Ring Dips or Stationary Dips
30 Russian Kettlebell Swings
20/15 Calories of Assault Bike or Rowing

35-54: 50/35 lbs; 32/24 kg
55+:

35/20 lbs; 24/12 kg

B.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-10 reps
Rest 60 seconds

Athlete Notes:
Happy Saturday! You’ll open up the day with some nasal breathing pieces and then move into a partner workout (if you don’t have a partner then make this a 15 minute amrap). Have fun with the workout, get some trash talking in and enjoy your Saturday. Be ready to hit it hard come Monday with the start of the new cycle!