March 16, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
T-Spine Opener on Foam Roller x 60 seconds (focus on breathing and keeping ribs down)
Pec Smash x 30 seconds per side
Twisted Cross Pec Stretch x 30 seconds per side
Foam Roll Lats x 30 seconds per side

Followed by …

Two sets of:
Perfect Stretch x 3-5 reps per leg
Deep Squat Progression x 5 reps

Followed by …

Wall Slides x 5 reps (slow and controlled)

and then …

Three sets of:
Waiters Carry x 25′ each direction
Scap Pull-Ups x 3 reps
Strict Pull-Ups x 5 reps
Single-Unders x 30 reps

A.
35-54:
Three sets, not for time, of:
Legless Rope Climb x 1
Rope Climb x 1
Strict Handstand Push-Ups x 10-12 reps
GHD Sit-Ups x 15 reps
Rest as needed

55+:
Three sets, not for time, of:
Rope Climb x 2
L-Seated DB Press x 10-12 reps (heavy)
GHD Sit-Ups x 15 reps
Rest as needed

The focus is on movement quality, not on time.

B.
Every 6 minutes, for 30 minutes, complete (5 sets):
Concept 2 Row x 25 calories
Run 400 Meters
Double-Unders x 30 reps
Wall Ball Shots x 15 reps

35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target

You should have at least 60 seconds of rest. If you don’t then please adjust the volume accordingly. You may also add to the volume if you’d like to increase the difficulty of this workout.

C.
Three sets of:
Wall Slides x 5 reps (slow and controlled)
Rest 45 seconds
Single Arm DB Rows x 8-10 reps @ 2111
Rest 45 seconds
Ab-Wheel or Barbell Roll-Outs x 12 reps
Rest 45 seconds