June 5, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Upper Body Warm-Up Series

Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring Rows (slow and controlled)
30 seconds of Plank Shoulder Taps
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

A.
Every minute, on the minute, for 3 minutes:
Chest-to-Bar Elbow Drivers x 5 reps

and then …

Every 90 seconds, for 6 minutes, complete:
Chest-to-Bar Pull-Up Negatives x 2 reps @ 51A1

and then …

Every minute, on the minute, for 6 minutes:
35-54: Ring Dips x 5 reps @ 2111 (adhere to the tempo)
55+ Males: Ring Dips x 3-4 reps @ 2111
55+ Females: Ring Dip x 1 rep @ 2111 + Stationary Dips x 3 reps @ 2111

B.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 32X1

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

C.
Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of Assault Bike (for calories)
400 Meter Run

55+: Step-Up is allowed

This is a sweaty one but you should have 2+ minutes of rest. Your goal is to accumulate as many calories/reps each set.

D.
Three sets of:
Tuck Up to V-Up Complex x 15 reps
Rest 45 seconds
Ab-Wheel Roll Outs x 12-15 reps
Rest 45 seconds