Prep:
100 calorie Bike @ 70%
3×5 wall squat
3×10 air squat
3×5 goblet squat
-then-
3×6 broad jump
3×6 sandbag squat (bear hug)
-then-
Mobilize

Strength:
Front Squat
10 minutes to work to a heavy double
-then-
4×2 @ 85% of heavy double (EMOM)

Conditioning:
For time:
75 chest to bar pull ups
200 air squats
75 push ups

Accessory/Core:
3 rounds (not for time):
20 GHD sit ups
20 hip extensions (on GHD)

For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com