Prep:
100 calorie Bike @ easy pace
2×5 wall squat
2×10 air squat
2×5 goblet squat
+
2×6 med ball clean
2×6 box jump (24) (step down)
Mobilize
Strength:
Cleans
12 minutes to work to a heavy single
-then-
EMOM x 10′
5 burpee box overs (30,24)
1 clean (squat) @ 80% of heavy single
Gymnastics Strength:
1,2,3,4,5,1,2,3,4,5,1,2,3,4,5 of:
unbroken strict pull ups
(if you fail a set, break and restart that set)
Conditioning:
5 rounds
50 air squats
50 double unders
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com