March 2, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Take 5-8 minutes to roll out lats and quads.

Every 2 minutes, for 12 minutes (2 sets):
Station 1 – Banded Lat Stretch x 45 seconds per side
Station 2 – Banded Hip Flexor Stretch x 45 seconds per side
Station 3 – Calf Stretch x 45 seconds per side

and then …

One set of:
Bird Dogs x 5 reps
Hollow Body Hold x 30 seconds

and then …

Two sets of:
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Hollow Body Hang x 20 seconds
Hollow Body/Superman Swing x 5 reps

A.
35-54:
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – 2 Rope Climbs
Minute 2 – 4 Strict Handstand Push-Up
Minute 3 – 6 Chest-to-Bar Pull-Ups
Minute 4 – 8 Kipping Handstand Push-Ups

55+:
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – 1 Rope Climb
Minute 2 – 2 Strict Handstand Push-Ups OR 1 Wall Climb
Minute 3 – 4 Chest-to-Bar Pull-Ups
Minute 4 – 6 Kipping Handstand Push-Ups

Focus on quality of movement. You may add a 2-4″ riser for your handstand push-ups if needed.

B.
Complete as many rounds as possible, at 80-85% intensity, in 20 minutes:
50 Foot Reverse Sled Drag (heavy)
400 Meter Run
10 Renegade Rows
15 Box Jump Overs (24/20″)

35-54: 50/35 lbs
55+: 35/20 lbs; Step-Overs Okay

C.
Three sets of:
DB Ext. Rotations x 8-10 reps @ 3011
Rest 45 seconds
Banded Tricep Push-Downs x 15 reps per side
Rest 45 seconds
Hollow Body Bounces x 25 reps
Rest 45 seconds