Prep:
3′ banded march (holding 20/14lbs ball)
(rest 2′, x2 sets)
— during 2′ rest, row 1′
-then-
3×15 wall balls (light)
3×10 box jumps (24,20) (step down)
-then-
3×10 inverted row (feet on floor)
3×30-second hollow hold (on ground)
-then-
mobilize
Strength:
None
Conditioning:
15-minute AMRAP
15 thrusters (95,65)
15 chest to bar pull ups
350m row
(rest as needed)
35-minute Assault Bike @ 80%
(consistent pace throughout)
Accessory:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com