August 18, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
One-Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

A.
Two sets of:
Baby Butterfly Pull-Up x 5-10 reps
Rest as needed

Three sets of:
Hand Plank to Press Lean x 5 reps with a 3 seconds hold at top

One set of:
Back to Wall Donkey Kicks x 15 reps
55+: 10 reps OR Wall Walk x 5 reps

Three sets of:
Strict Handstand Push-Ups x 5-10 reps @ 2111
Rest as needed

If you don’t have Strict Handstand Push-Ups, then complete the following:
Two-Three sets of:
Strict Handstand Push-Up Negatives x 5 reps @ 51A1
Rest as needed

B.
For time:
Run 800 Meters
20 Snatches (power or full)
150 Double-Unders
20 Snatches (power or full)
Run 800 Meters

35-49: 135/95 lbs
50-54: 115/75 lbs

55+:

For time:
Run 600 Meters
20 Snatches (power or full; 95/65 lbs)
100 Double-Unders
20 Snatches (power or full; 95/65 lbs)
Row 600 Meters

C.
Three sets of:
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps.
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets