July 23, 2016 – Masters Program

Session One

A.
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

and then …

Three sets of:
Speed Swings x 5 reps

Rest as needed, and then…

Three sets of:
Peek-a-boo Swings x 5-6 reps

B.
40-49:
Three rounds for time of:
7/5 Muscle-Ups
25 Foot Handstand Walk
10 Strict Handstand Push-Ups

50-54:
Three rounds for time of:
5/3 Muscle-Ups
25 Foot Handstand Walk
8 Strict Handstand Push-Ups

55+:
Three rounds for time of:
7/5 Ring-Dips
10 Push Press (95/65 lbs)
8 Stationary Dips

C.
40-49:
5 rounds for time of:
Run 400 meters
8 Front Squats (225/145 lbs)

50-59:
5 rounds for time of:
Run 400 meters
8 Front Squats (185/115 lbs)

60+:
5 rounds for time of:
Run 400 meters
8 Front Squats (135/95 lbs)
Session Two

Three sets of:
Run x 8 Minutes
Jog x 2 Minutes

Cover as much distance as possible.