March 29, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

A.
Take 10 minutes to practice handstand walking. Please choose from the following drills to practice if you don’t have handstand walks yet:
Wall Facing Handstand Marching
Handstand Marching on Box
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Three Quarter Handstand Wall Walk

B.
Four sets of:
Front Rack Alternating Reverse Lunges x 12 reps (6 per leg) @ 2011
Rest 60 seconds
Single Arm Ring Row x 5 reps per arm @ 2111 (focus on keeping the body square with the ring)
Rest 60 seconds

C.
35-54:
As many rounds and reps as possible in 12 minutes:
3 Strict Handstand Push-Ups
6 Burpee Pull-Ups
9 Box Jumps (24/20″; no bounding)
12 Cal Row

55+:

As many rounds and reps as possible in 12 minutes:
3 Strict Handstand Push-Ups to 5″ riser
6 Burpee Pull-Ups
9 Box Jumps (24/20″; no bounding and step-ups okay)
12 Cal Row

D.
Three sets of:
Wall Slides x 5 reps (slow and controlled)
Rest 45 seconds
Reverse Snow Angels x 10 reps (slow and controlled)
Rest 45 seconds