November 30, 2019 – Masters Program

Mobility, Activation and Warm-Up
Banded Perfect Stretch

x 60 seconds per side
Leg Reach x 10 reps

and then …

Banded Good Mornings x 15 reps
Rockettes x 10 reps
Forward Leg Swings x 10 reps each leg (hold onto a rack while performing your leg swings)
Lateral Leg Swings x 10 reps each leg
Reach Thrus x 5 reps

and then …

Two sets of:
Russian KB Swings x 15 reps
KB Deadlifts x 15 reps
Goblet Squats x 15 reps

Back Squat Progressions
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 5 reps

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

Seeing Double
35-49:
Five rounds for time of:
5 Deadlifts (315/205 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike

Rest until the 15 minute mark then. . .

Five rounds for time of:
10 Burpee Box Jump Overs (24″/20″)
15 Wall Ball Shots (20/14 lbs to 10′ target)
20 Double Unders + 8 Toes-to-Bar

50-54:
Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike

Rest until the 15 minute mark then. . .

Five rounds for time of:
10 Burpee Box Jump Overs (24″/20″)
15 Wall Ball Shots (20/14 lbs to 10′ target)
20 Double Unders + 8 Toes-to-Bar

55+:
Five rounds for time of:
5 Deadlifts (225/155 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike

Rest until the 15 minute mark then. . .

Five rounds for time of:
10 Burpee Box Jump Overs (24″/20″)
15 Wall Ball Shots (20/14 lbs to 10′ target)
20 Double Unders + 8 Toes-to-Bar

Grip Strength Accessory Work
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
Rest 60 seconds
100-Foot Sandbag Carry (bear hug hold only, heavy!)
Rest 2-3 minutes