September 19, 2020 – Masters Program

Mobility & Activation
Two sets of:
30 seconds of Band Assisted Lat Stretch (Lef)
30 seconds of Band Assisted Lat Stretch (Right)
30 seconds of Band Assisted Pec Stretch (Left)
30 seconds of Band Assisted Pec Stretch (Right)
30 seconds of Plank Hold (elbows)
30 seconds of Plank Shoulder Taps
Rest 60 seconds

You should be able to complete this entire circuit in less than 10 minutes.

A.
Two sets of:
Wall Facing Handstand Marching x 10-12 reps
Rest as needed

and then …

Three sets for times of:
Handstand Walk
Rest 60 seconds

35-49: 100′
50-59: 50′
60+: Nose-to-Wall Handstand Hold x 60 seconds

Please use assistance if needed and reduce the distance.

B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 1-2 reps @ 88-90%

C.
35-54:
For time:
30 Calorie Row
30 Wallballs (20 lbs/14 lbs)
30 Toes to Bar
30 Deadlifts (185 lbs/135 lbs)
30 Burpee Box Jump Overs (24″/20″)
30 Deadlifts
30 Toes to Bar
30 Wallballs
30 Calorie Row

55+:
For time:
25 Calorie Row
25 Wallballs (20 lbs/10 lbs to 9′ target)
25 Toes to Bar
25 Deadlifts (155 lbs/105 lbs)
25 Burpee Box Jump/Step Overs (24″/20″)
25 Deadlifts
25 Toes to Bar
25 Wallballs
25 Calorie Row

Time Cap: 20:00

Notes:
Have fun with this chipper!! You want to regulate your pace during the ‘up’ phase of this chipper so that once you finish your BBJO, you can maintain your pace without having hit your redline. Break this up early on and make your breaks short with the goal of short, small breaks but fast sets.

Optional Additional Running Endurance Session
Five sets of:
6 Minutes Running
2 Minutes Rest