Do you know how our Masters Program began? Here's a bit from Dr. Mike:

"Frustrated with patients he could not help in the ER - desk-bound, addicted to convenience food and sugar, over fat, anxious, in chronic pain, with illnesses which medicine alone could not heal, Dr. Michael Simmons enlisted the help of Coach Ayn Toppin and together they developed the Masters Fitness Program.  Dedicated to helping those who live with injury, life style related illness and the effects of aging the Masters Fitness Program offers these people the tools and support they need to thrive. We create personalized plans, culture a partnership of accountability and provide a peer-centered workout environment. Come see why Masters Fitness Program has become a tremendous success!"

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Strength Cycle Week 5: Intensity Day

Squat 5RM

20 minute to work up to a heavy set of 5 for the day

Strict Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3. “Karen”
150 Wallballs for time (20/14lbs)

LIII: as rx’d
 LII: AMRAP 7 wall-balls. Pay careful attention to your squat technique. 
LI: 4 x 10 wallballs not for time, rest as necessary between sets.

4. Mobility:
2:00/side couch stretch 2:00/side barbell quad smash 

🏋️‍♂️Open Gym Cash-out:🏋️‍♀️

(to be done if you have extra time for Open gym)
Even: Max L-sit Hold
Odd: 1-2 Wall-Walks or 30’ Handstand  Walk

Have fun!