June 3, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Three sets of:
Banded Hamstring Floss x 15 reps per side
Foam Roll Hamstrings x 30 seconds per side
Inchworm Walks x 3 reps

Two sets of:
Cat/Cows x 10 reps
Bird Dogs x 10 reps

A.
Five sets of:
Deadlift x 2 reps @ 80-85%
Rest as needed

B.
Every 4 minutes, for 20 minutes (5 sets), for times:
15/12 Calories of Assault Bike
10 Burpees
12 Chest-to-Bar Pull-Ups

C.
Three sets, not for time, of:
Glute Ham Raises x 6 reps
(the best assistance is for a partner to help you up lightly on the concentric)
Rest as needed
Box Squat with Kettlebells suspended by Bands x 10 reps @ 30X1
Rest as needed
Banded Hip Bridges x 30 reps
Rest as needed

Optional Additional Session
A.
Six sets of:
Dead Stop Front Squat x 2 reps
Rest as needed

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

C.
Every two minutes, for 12 minutes (6 sets), complete:
Pause Split Jerk x 1 rep @ 75-85%
(dip and pause for 1-2 seconds, then jerk; if possible, use blocks)
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