March 27, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Hamstring Pulse with a softball x 60 seconds per side
Alternating Leg Reach

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x 12 reps

and then …

Bear Crawl with Wrist Stretch x 10 steps
Bird Dogs x 5 reps per side
Skydivers x 10 reps

and then …

Two sets of:
Run 400 meters
Banded Good Mornings x 15 reps

A.
Four sets of:
Death March x 20 reps
Rest 90 seconds

B.
Every minute, on the minute, for 8 minutes:
3-5 Strict Pull-Ups
5 Box Jumps (24/20″)
55+: Box Step-Ups Okay

Rest 2 minutes and then, at the 10 minute mark, complete …

Every minute, on the minute, for 10 minutes:
Interval 1 – Row 200/150 meters
Interval 2 – Double-Unders x 30 reps + 6 Toes-to-Bar
55+: Double-Unders x 20 reps

C.
Three sets of:
L-Hang Lifts on Bar x 6 reps
Supine Plank Hold x 60 seconds
Rest 60 seconds

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