September 14, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Banded Scarecrow x 2-3 minutes depending on how tight you feel

T-Spine Hold on Foam Roller x 60 seconds

Two sets of:
Rotational Med Ball Throws

x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Gymnastic Skills & Drills
35-49:

For time:
Run 600 Meters
Muscle-Ups x 10 reps
Run 400 Meters
Muscle-Ups x 5 reps

50-54:
For time:
Run 600 Meters
Muscle-Ups x 7 reps
Run 400 Meters
Muscle-Ups x 3 reps

55+:
For time:
Run 600 Meters
Ring-Dips x 7/5 reps
Run 400 Meters
Ring-Dips x 3/1 reps

Aerobic Option
35-49:
Complete as many rounds and reps possible in 25 Minutes of:
2000/1800 Meters on C2 Bike Erg or 60/45 Calories of Assault Bike
60 Air Squats
1000 Meter Row or Ski Erg

50+:
Complete as many rounds and reps possible in 25 Minutes of:
1800/1600 Meters on C2 Bike Erg or 50/35 Calories of Assault Bike
50 Air Squats
1000 Meter Row or Ski Erg

Gymnastics Option (Please do not do both workouts, choose either the Aerobic option or the Gymnastics option)
35-49:
Complete as many rounds and reps possible in 25 Minutes of:
1000 Meters on C2 Bike Erg or 40/25 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
30 Air Squats
20 Chest-to-Bar Pull-Ups
1000 Meter Row or Ski Erg

50+:
Complete as many rounds and reps possible in 25 Minutes of:
800 Meters on C2 Bike Erg or 35/20 Calories of Assault Bike
10 Chest-to-Bar Pull-Ups
30 Air Squats
10 Chest-to-Bar Pull-Ups
1000 Meter Row or Ski Erg