Thu Mar 26

Primer
3 Sets, building in weight and intensity:
4 x 50’ (25’ x 2) Shuttle Runs
5 Overhead (or Front) Squats
6 Burpees Over Bar

Train/Move
For Time (12 Min Cap):
10 x 50’ Shuttle Runs
20 Overhead Squats @ 115/80
30 Burpees Over Bar
1 Min Rest
30 Burpees Over Bar
20 Overhead Squats @ 115/80
10 x 50’ Shuttle Runs

Warm-up
10 Banded Pass-throughs
10 Banded Pull-aparts
10 Banded Good Mornings
10 Banded Presses
10 Banded Face Pulls
10 Banded Lat Pulldowns
Banded Hip Routine:
Monster Walks
Squats
Glute Bridges
Clamshells

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Stimulus
Masters 65+ use 75/55 barbell and do front squats instead of overhead squats. Both feet start behind the line, both feet must cross the 25’ mark and one hand contacts the ground before returning to the start line. You do not have to touch the ground on the last 25’ section. Standard rules apply for squats and burpees; burpees can be facing or lateral but both feet must be in the air at the same time. Stepping up or down on the burpee is fine.