March 11, 2020 – Masters Program

Mobility, Activation and Warm-Up
Partner Assisted Front Rack Stretch
Band Assisted Hip Flexor Stretch x 60 seconds per side

and then …

Perfect Stretch x 8 alternating reps
Alternating Reverse Lunge

x 8 reps
Alternating Lateral Lunge x 8 reps

and finish with …

Glute Activation Warm-Up x 20 seconds on/10 seconds off

Aerobic Conditioning Flush
35-54:
Every 10 minutes, for 30 minutes, complete:
Legless Rope Climb x 1 ascent
Rope Climb x 1 ascent
Handstand Walk x 50′
Wall Ball Shots x 20 reps (30 lbs to 10′ target; 20 lbs to 9′ target)
Row 30 calories

55+:
Every 10 minutes, for 30 minutes, complete:
Legless Rope Climb x 1 ascent OR Rope Climb x 2 ascents
Handstand Walk x 25′
Wall Ball Shots x 20 reps (20 lbs to 10′ target; 14 lbs to 9′ target)
Row 30 calories

If you don’t have Handstand Walks then please substitute with 30-45 seconds of Nose to Wall Handstand Hold

Strength Accessory Work

Three sets of:
Split Stance Romanian Deadlifts x 8-10 reps
Rest 60 seconds
Single Arm DB Press x 8-10 reps per side @ 3111
Rest 60 seconds

Cool Down
Spend 10 minutes rotating through the following:
Couch Stretch x 60 seconds per side
Ab-Wheel Roll-Outs x 15 reps
Pec Stretch x 60 seconds per side
Hollow Rocks x 30 seconds

OPTIONAL Additional Strength Accessory Work
A.
Three sets of:
Front Rack Dumbbell Bulgarian Split Squats x 8 reps @ 3011
Rest 45 seconds between legs; 90 seconds between sets

B.
Every 2 minutes, for 12 minutes, complete:
Sets 1-2: Bench Press x 5 reps @ 70-75%
Sets 3-4: Bench Press x 3 reps @ 75-80%
Sets 5-6: Bench Press x 1 rep @ 80-85%

C.
Three sets of:
Supinated Grip Bent-Over Rows x 8-10 reps @ 3111
Rest 30 seconds
Dumbbell Overhead Tricep Extension x 8-10 reps
Rest 30 seconds
Dumbbell Hammer Curls x 8-10 reps
Rest 2-3 minutes