March 30, 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
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Three sets of:
Dumbbell Bench Press x 12-15 reps @ 2111
Rest 45 seconds
Bent-Over Supinated Grip Barbell Rows @ 8-10 reps @ 2111
Rest 45 seconds
Front Leaning Rest

x 60 seconds
Rest 45 seconds

B.
35-54:
Every 2 minutes, for 30 minutes, complete (3 sets):
Interval 1 – Run 400 Meters
Interval 2 – Devils Press x 10 reps (50/35 lbs)
Interval 3 – Ski Erg or Assault Bike x 30/20 cals
Interval 4 – Air Squats x 50 reps
Interval 5 – 40 Seconds Side Plank per Side

55+:
Every 2 minutes, for 30 minutes, complete (3 sets):
Interval 1 – Run 400 Meters
Interval 2 – Devils Press x 10 reps (35/20 lbs)
Interval 3 – Ski Erg or Assault Bike x 25/15 cals
Interval 4 – Air Squats x 40 reps
Interval 5 – 40 Seconds Side Plank per Side

C.
For completion:
400 Meter Sandbag Carry

(are only allowed to put the bag down twice during the 400 meter carry. Go as heavy as possible)