May 15, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 3 pulses per side

and then …

CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs

x 10 reps
CrossOver Symmetry Victory x 10 reps
CrossOver Symmetry 90/90 Drill

x 10 reps
(If you have recurring shoulder issues then please add in the above drills at least three times per week)

and then …

Every minute, on the minute, for 6 minutes:
Min 1 – Hawaiian Squats x 3-5 reps per side
Min 2 – Single Arm DB Thrusters x 5 reps per side (light)
Min 3 – Scap Push-Ups x 10 reps

Gymnastics Skill Work
Every minute, on the minute for 9 minutes:
Interval 1 – Target Reach Swing x 1.1.1.1
Interval 2 – Air Chair Swing Drill

x 5 reps
Interval 3 – Banded Bar Muscle-Up Stomps x 6-8 reps

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 5 reps @ 32X1

Please adhere to the tempo and let the tempo dictate the load.

B.
Every 10 minutes, for 30 minutes (3 sets), complete:
Row 500 Meters
Run 800 Meters
50 Double-Unders

55+: 30 Double-Unders

Scaling Options for Double-Unders:
Option 1 – 100 Single-Unders
Option 2 – 30 Lateral Jumps over Paralletes

If this takes you longer than 9 minutes to complete than reduce the run to 400 meters.

C.
Three sets of:
Half-Kneeling Pallof Press x 10 reps per side
Rest 45 seconds
Hollow Body Hold x 30 seconds
Rest 45 seconds