June 12, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 3 pulses per side

and then …

CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry Victory x 10 reps
CrossOver Symmetry 90/90 Drill

x 10 reps
(If you have recurring shoulder issues then please add in the above drills at least three times per week)

and then …

Two sets of:
C2B Elbow Drivers x 15 reps
Rest as needed
Prone Plank Taps x 20 reps
Rest as needed

A.
Every minute, on the minute, for 9 minutes:
Interval 1 – Baby Butterfly Pull-Ups x 6-10 reps
OR
Kipping Half Pull-Ups x 6-10 reps
Interval 2 – Kipping or Butterfly Pull-Ups x 6-10 reps (focus on perfect mechanics)
Interval 3 – V-Ups x 15 reps

Rest until the 12 minute mark, and then …

Every minute, on the minute, for 6 minutes:
Interval 1 – Plank Shoulder Taps x 20 reps
Interval 2 – Double Under Practice x 30 seconds

B.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps

*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more

C.
Every 10 minutes, for 30 minutes (3 sets), complete:
Bike Erg or Assault Bike x 40/30 calories (55+: 30/20 calories)
15 Toes-to-Bar
Run 400 Meters
50 Double-Unders (55+:

35 Double-Under)

You should have at least 60 seconds of rest for your initial 2 rounds. If you don’t then please adjust the volume so you have at least 60 seconds of rest. Conversely, if this is relatively easy for you then please feel free to scale up. If you don’t have double-unders then please do 100 single-unders.

D.
Three sets of:
Pallof Press x 10 reps per side
Rest 45 seconds
Hollow Body Hold x 30 seconds
Rest 45 seconds