December 28, 2019 – Masters Program

Mobility, Activation and Warm-Up
Spend 10 minutes mobilizing one of your problem areas and then …

DROM Warm-Up (3-5 reps per movement)

followed by …

Banded Monster Walks x 30 seconds forward
Banded Monster Walks x 30 seconds backward
Banded Lateral Walks x 30 seconds (right)
Banded Lateral Walks x 30 seconds (left)
Banded Squats x 30 seconds

Back Squat Progressions
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 5 reps @ 65% of 1-RM Back Squat

Partner Workout

35-54:
In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 DB Ground to Overhead (55/35 lbs)
30 Box Jumps (24/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB Ground to Overhead, Partner A will perform 30 Box Jumps, and Partner B will run 400 meters – and so on for 30 minutes.

55+:

In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 DB Ground to Overhead (35/25 lbs)
30 Box Jumps/Step-Ups (24/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB Ground to Overhead, Partner A will perform 30 Box Jumps, and Partner B will run 400 meters – and so on for 30 minutes.

If you do not have a partner, then complete the following:
35-54:
As Many Rounds and Reps as Possible in 20 minutes:
400 Meter Run
15 DB Ground to Overhead (55/35 lbs)
15 Box Jumps (24/20″)

55+:
As Many Rounds and Reps as Possible in 20 minutes:
400 Meter Run
15 DB Ground to Overhead (35/25 lbs)
15 Box Jumps/Step-Ups (24/20″)

Grip Strength Accessory Work
One set of:
Sandbag Carry x 400 meters