July 8, 2020 – Masters Program

Mobility & Activation
Hamstring Floss using a Softball x 60 seconds per leg
Shoulder Mash using a Lacross Ball x 60 seconds per side

and then …

Y’s, T’s & W’s x 8-10 reps per position

and finish with …

Two sets of:
Ring-Row Scap Hold x 20 seconds (hold at the top of the ring-row, focusing on shoulder blades being pinched back and midline engaged)
Medicine Ball Hamstring Curls x 8-10 reps
Plank with Forward Taps x 10 reps each arm
Plank with Lateral Taps x 10 reps each arm

Ring Muscle-Up Skills & Drills
Three sets of:
Cast Swing x 2 reps
Rest 30 seconds

into …

Five sets of:
Peekaboo Swing x 2 reps
Rest 30 seconds

into …

Seven sets of:
Ring Muscle-Ups x 1-3 reps (unbroken)
Rest 30 seconds

If you don’t have ring muscle-ups, then please do one of the following:
Feet on Floor 
Feet on Box
Calves on Box
Strict Pull-Ups

Deadlift Progressions
Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 3 reps @ 80% of 1-RM

Max Reps Conditioning
35-54:
As many reps as possible in 3 minutes of:
Assault Bike x 30/25 calories
Toes-to-Bar x Max Reps

Rest 60 seconds, and then …

As many reps as possible in 3 minutes of:
400 Meter Run
Single Dumbbell Box Step-Ups x Max Reps (50/35 lbs)

Rest 60 seconds; Repeat for a total of FOUR sets.

55+:
As many reps as possible in 3 minutes of:
Assault Bike x 25/20 calories
Toes-to-Bar x Max Reps

Rest 60 seconds, and then …

As many reps as possible in 3 minutes of:
400 Meter Run
Single Dumbbell Box Step-Ups x Max Reps (35/20 lbs)

Rest 60 seconds; Repeat for a total of FOUR sets.

Midline Accessory Work
Every minute, on the minute, for 9 minutes:
Station One – Right Side Tall Kneeling Palloff Press x 10 reps @ 2020
Station Two – Left Side Tall Kneeling Palloff Press x 10 reps @ 2020
Station Three – Weighted Prone Plank Hold x 45 seconds

Additional Optional Assault Bike Session
Every 60 seconds, for 30 minutes, complete (30 sets):
30 Seconds x Assault Bike @ medium-hard pace
30 Seconds Pedal Only (rest)