February 20, 2024 – Masters Program

Mobility, Activation & Warm-Up
45-60 Seconds Lat & Hip Flexor Stretch (per side)

and then …

200 Meter Jog
Tableturns x 3 rotations per side
200 Meter Jog
Single Arm Hang from Pull-Up Bar x 15 seconds per side
200 Meter Jog
Plank Transitions x 10 reps

and finish with …

Wall Bridge x 30-45 seconds
(some may elect to sub with this stretch instead: Overhead Barbell Underarm Stretch)

A.
One set of:
8-10 Back to Wall Donkey Kicks + 30-45 Second Back to Wall Hold on the Last Rep
Rest as needed

Followed by…

Three sets of:
3-5 Toe Slide Press to Handstand on Wall (keep feet on wall if needed)
Rest as needed

Followed by…

35-54:
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability

55+:
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability to 3-5″” riser

B.
Option 1:
Complete as many rounds and reps as possible in 6 minutes of:
25 Double Unders
5-25 Foot Handstand Walk or 3 Wall Walks

Option 2:
Complete as many rounds and reps as possible in 6 minutes of:
30 Crossovers (singles)
5-25 Foot Handstand Walk

Option 3:
Complete three rounds for time of:
1 Handstand Pirouettes (4’x4′ square)
10 Crossover Double Unders
TIME CAP = 6 MINUTES

C.
Long Conditioning
35-54:
Six rounds of:
15/12 Calorie Echo or Assault Bike
18/14 Calorie Row
15/12 Calorie Ski OR 300 Foot Shuttle Run (25 foot increments)
30 Second Sandbag Bearhug Hold (100/75lbs)

55+:
Six rounds of:
12/10 Calorie Echo or Assault Bike
15/12 Calorie Row
12/10 Calorie Ski OR 300 Foot Shuttle Run (25 foot increments)
30 Second Sandbag Bearhug Hold (75/50lbs)

D.
Cool Down
Spend 9-12 minutes walking as you try to get back to nasal breathing only.

Every 3 minutes, stop and complete the following:
60 seconds of Dead Bug Iso Hold (keep knees over hips)

General Training Notes
Gymnastics Day! Following some skill primers you’ll do a SHSPU emom that you did on January 2 so please compare. Then we are giving you a few options for a short amrap. Based on your skill level and your goals you can select from one of the three options. You may also mix and match movements if you’d like; the intention is to hit some higher skilled gymnastics movements in a short, controlled amrap. Then you’ll head into a long conditioning piece. We know you are likely sore from yesterdays sesssion so this conditioning piece will help you flush out your system and get some new blood flow moving. You may elect to take this at a slower, conversational pace or go closer to zone 4, depending on how you are feeling.