Tuesday, November 23rd, 2021

Masters Training Group 

B3 Bands for warm-up: 

Wrist Warm-up/Foam Roll 

Bike 3 min 

A. 3 x B3 Bands 

Yoga Push-up x 5 

Hollow Roll to Forearm Plank x 10/arm  

Hand-Release Push-up + Plank Shoulder Tap x 3/arm + 1 Wall Walk -- cycle for 45 sec 

QTR/ZB x 5/arm 

B. Strict Press x 2-2-2-2-2; rest/stretch 2 min 

C. Push Jerk (TnG) x 6-6-6; rest/stretch 2 min 

D. 4 Sets B3 Bands LB:

Single-leg Box H/S Curl x 12/leg  

Supinated Barbell Row x 6 with 2 sec pause against chest 

Banded Lat Pull-down x 25

Overhead Tricep Extension x 12  

Behind the Back or Wall Overhead Stretch x 30 sec 

OnSite Training 

A. 2 Sets of: 

75 sec Lateral Banded Walk + Squat x 3 

75 sec Banded Glute Bridge 

B. B3 Bands

3 sets each:  

8 DB Thruster each arm 

16 Renegade Row (8/arm) 

10 Single-leg Box H/S Curl (each leg) 

12 Ring Row 

Bike while partner works. 

C. 5 Sets: 

Back Squat x 10-8-6-4-2

Pull-up x 10 

Stretch ~90 sec 

D. 2 Sets for quality work

20 Steps Walking or Reverse Lunge 

16 Mountain Climber (8/leg) 

30 Jump Jack 

15 Goblet Thruster 

10 Goblet Row 

30 Jump Jack