December 5, 2017 – Masters Program

Dynamic Mobility, Activation & Warm-Up
Start the clock and:
Spend 8 minutes rolling out your IT Bands, Glutes and Hamstrings

At the 8:00 mark:
Front Rack Assisted Stretch x 3 pulses per side

At the 12:00 mark:
Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest)

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Set 5 @ 85%
*Sets 6 @ 90%

B.
Four sets of:
Single Arm DB Press x 6 reps @ 2011
Rest 60 seconds
Straight Leg Sit-Up x 15 reps
Rest 60 seconds

C.
35-49:
For time:
Assault Bike x 50/30 calories
DB Front Rack Lunges x 100′ (55/35 lbs)
Bar Muscle-Ups x 15 reps*

50-54:
For time:
Assault Bike x 50/30 calories
DB Front Rack Lunges x 100′ (55/35 lbs)
Bar Muscle-Ups x 10 reps*

*If you don’t have bar muscle-ups but have chest-to-bar pull-ups, then substitute chest-to-bar pull-ups x 10 reps

55+:
For time:
Assault Bike x 50/30 calories
DB Front Rack Lunges x 100′ (35/20 lbs)
Pull-Ups x 15 reps

Optional Session (Best performed 3-4 hours between sessions)
Three sets of:
Yoke Carry x 40 Meters
Farmers Carry x 50 Meters
Sandbag Carry (max weight) x 50 Meters
Rest 2 minutes

Followed by …

Three sets of:
Overhead Yoke Carry x 50 Meters (max weight)
Rest 2 minutes

Three sets of:
Single Arm DB Row x 8 reps @ 2011
Rest 60 seconds
Single Leg Glute Ham Raise x 8 reps
Rest 60 seconds