Prep
10 minute AMRAP @ 75% of:
12 calorie Assault Bike
12 calorie Row
(30-seconds Rest)
-then-
3×10 empty BB OHS
3×10 empty BB z-press
-then-
Mobilize

Strength:
5 sets of 5 strict pullups with following tempo
-33X6
**3 sec. lowering + 3 sec. hold in bottom + pull up fast + 6 sec. hold at top
**Stay hollow and yes rep starts and stops at top of bar

Conditioning:
2 rounds For time:
50 Cal Row
35 OHS (95,65)
20 Handstand Push ups
Rest 6 minutes between rounds

Accessory/Core:
400m sled drag w/ 3/4 bodyweight
*straps over shoulder
**any stop of momentum equals 8 jumping air squats on the spot (jump and pull knees to chest on each jump)

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