July 29, 2020 – Masters Program

Mobility & Activation
Row 500 meters @ easy pace
Band Distracted Hamstring Floss x 60 seconds per side
Banded Scarecrow x 2-3 minutes depending on how tight you feel

followed by …

Two sets of:
10 Ring Rows
10 Scap Push-Ups
10 Push-Ups
5 Hollow Body/Superman Swings on Pull-Up Bar

“Invictus Muscle-Up Density Test”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

If you do not have muscle-ups then please do the following:
“Invictus Ring-Dip Density Test”
For max reps:
90 seconds of Ring-Dips
Rest 60 seconds
60 seconds of Ring-Dips
Rest 60 seconds
30 seconds of Ring-Dips

Note reps achieved for each set.

Deadlift
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101+%

15-12-9 Conditioning
35-54:
15-12-9
Dumbbell Thrusters (50/35 lbs)
Chest-to-Bar Pull-Ups

Rest 2 minutes, and then …

15-12-9
Wall Ball Shots (30/20 lbs to 10/9′ target)
Chin-Over-the-Bar Pull-Ups

55+:
15-12-9
Dumbbell Thrusters (35/20 lbs)
Chin-Over-the-Bar Pull-Ups

Rest 2 minutes, and then …

15-12-9
Wall Ball Shots (20/14 lbs to 10/9′ target)
Chin-Over-the-Bar Pull-Ups

Midline Accessory Work
Every minute, on the minute, for 9:00, complete:
Station 1 – 30 Seconds Leg Lift over Object
Station 2 – 30 Seconds Tuck Ups
Station 3 – 30 Seconds Prone Plank Hip Drops

Additional Optional Assault Bike Session
For time:
50 Calories

Use the Assault Bike or Echo Bike depending on what you have available. Compare to June 10, 2020.