February 23, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Take 10 minutes to roll out glutes and hamstrings.

Every 2 minutes, for 12 minutes (2 sets):
Station 1 – Banded Hamstring Floss

x 45 seconds per side
Station 2 – Banded Hip Flexor Stretch x 45 seconds per side
Station 3 – Butterfly Stretch x 60 second hold

and then …

Bird Dogs x 10 reps
Dead Bugs x 20 total reps (alternating each leg)

and then …

Two sets of:
Forward Leg Swings x 10 each side
Lateral Leg Swings x 10 each side
Air Squats x 10 reps

A.
35-54:
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – 1 Rope Climbs (15′)
Minute 2 – 2-4 Strict Handstand Push-Ups to 4/2″ Deficit
Minute 3 – 4-6 Bar Muscle-Ups
Minute 4 – 6-8 Kipping Handstand Push-Ups

55+:
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – 1 Rope Climbs (15′)
Minute 2 – 2-4 Kipping Handstand Push-Ups
Minute 3 – 4-6 Chest-to-Bar Pull-Ups
Minute 4 – 8 Push Presses (95/65 lbs)

Focus on quality of movement.

B.
Complete as many rounds as possible, at 80-85% intensity, in 20-30 minutes:
Row 1000 Meters
Anchored Sit-Ups x 25 reps OR Toes-to-Bar x 15 reps (athletes choice)
Run 800 Meters
KB Swings x 15 reps
Assault Bike x 25 calories
Push-Ups x 20 reps

35-54: 24/16 kg
55+: 16/12 kg

Just move for 20-30 minutes, depending on how your body feels

C.
Three sets of:
Wall Slides x 5 reps (slow and controlled)
Rest 45 seconds
Single Arm DB Rows x 8-10 reps @ 2111
Rest 45 seconds
Ab-Wheel Roll-Outs x 12 reps
Rest 45 seconds