November 23, 2019 – Masters Program

Mobility, Activation and Warm-Up
Band Distracted Ankle Mobility

x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side

and then …

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

and then …

Run 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

Back Squat Progressions

Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%

“Haze”
35-49:
Five rounds for time of:
3 Rope Climbs
15 Toes-to-Bar
400 Meter Run

50-54:
Five rounds for time of:
2 Rope Climbs
12 Toes-to-Bar
400 Meter Run

55+:

Four rounds for time of:
2 Rope Climbs
12 Toes-to-Bar
400 Meter Run

Grip Strength Accessory Work
Three sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 60 seconds