March 25, 2019 – Masters Program

Option 1 –
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)

followed by…

Two sets of:
Scap Push-Ups x 5 reps
Shoulder Circles x 5 reps in each direction
Push-Ups x 5 reps
Mountain Climbers x 20 reps

A.
Six sets of:
Snatch Grip Push-Press x 1-2 reps
Rest 2-3 minutes

B.
Five sets of:
Box Squat x 4-5 reps
Rest 2-3 minutes

Please check out this article to read and watch tips for how to do a wide-stance box squat and the benefits of this squat variation.

C.
35-54:
Three rounds for time:
Row 500 meters
50 Double-Unders
20 Burpees over the Erg

55+:
Three rounds for time:
Row 500 meters
40 Double-Unders
15 Burpees over the Erg

D.
Two sets of:
Banded Marching x 3 minutes
Rest 3 minutes

Option 2 –

19.5 Repeat (please refer back to Fridays session for the warm-up)

Optional Rowing Session
Four sets of:
Row 1000 meters @ 5km PR Pace
Rest 60 seconds