March 25, 2017 – Masters Program

If you are one and done then complete todays session at low to moderate intensity. If you are redoing the workout on Monday then I would like you to take the weekend to do light work, like row at an easy pace and prioritize mobility. Then you can come back and hit it hard on Monday.

Dynamic Mobility & Activation
Spend 5 minutes rolling out your shoulders

and then . . .

Spend 5 minutes rolling out your glutes, IT band and quads

and then . . .

Two sets of:
Psoas Pulse x 6-8 reps
T-Spine Pulse on Bench x 6-8 pulses
Shoulder Circles

x 10 reps

A.
Three sets, not for time, of:
400 Meter Run
15′ Rope Climb x 2 ascents
L-Sit Hold x 45-60 seconds (accumulate the time if needed)

B.
Four sets of:
Bench Press x 4-5 reps
Rest as needed

C.
Complete as many rounds and reps as possible in 20 minutes of:
Row 500 Meters
Low-Bar Sled Push x 25 meters (heavy but not too heavy where you have to stop)