Row 500m, easy-moderate pace
+
Three sets of:
5x Wall Squats
10x PVC Pass Throughs
10x PVC OHS
+
Mobilize
+
Two sets of:
3x Muscle Clean
8x Hollow/Arch Kips
30x Single Unders
+
AMRAP 15:00 of:
30x Double Unders
15x Power Cleans, 115
30x Double Unders
15x Toes to Bar
+
Three sets of:
5x Ring Rows + 3x Banded Transitions
+
Three sets of:
3x Kips + 2x Pull to Ribs
+
EMOM 5:00 of:
2x Ring Muscle Ups
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com