December 31, 2019 – Masters Program

Mobility, Activation and Warm-Up
Partner T-Spine Stretch x 15-20 seconds (perform twice)

and then …

Two sets of:
T-Spine Hold on Foam Roller x 30 seconds
Ankle Mobility Pulse x 30 seconds per side

and then …

Glute Activation Series

and finish with …

400 Meter Run
15 Front Squats (45/35 lbs)

Front Squat Progression
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

*Compare to November 19th, 2019

“Hangman”
35-54:
For time:
30 Calories of Assault Bike
30 Wall Ball Shots (30 lbs to 10′ target/20 lbs to 9′ target)
30 Burpees to Target (touch your pull-up bar)

55+:
For time:
30 Calories of Assault Bike
30 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
30 Burpees to Target (touch your pull-up bar)

Posterior Accessory Work
Three sets of:
Weighted GHD Hip Extensions x 8-10 reps
Rest 60 seconds
Face Pulls x 15 reps
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Optional Additional Assault Bike Session
Two sets, for times, of:
50 Calorie Assault Bike
Rest 5 minutes