Prep:
1000m Row
-then-
3×10 BTN press @ 3321 (empty BB)
3×10 DB bent over row (5/arm)
-then-
3×12 half-kneeling DB press (6/arm)
12 inverted row (feet on floor)
-then-
3×8 double kb z-press
3×8 strict pull up
-then-
Mobilize

Strength:
None

Conditioning:
AMRAP 11 minutes:
16 GHD sit ups
32 air squats
(Rest as needed)
-then-
Rowing Intervals:
10 rounds:
125m @ 90% (Gear 5 – Hard, but not exasperating.)
125m @ 50% (Recovery)

Accessory/Core:
None

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