Prep:
Bike 5 minutes @ 70-75% effort
-then-
3×5 wall squat
3×10 reverse lunge
3×5 goblet squat (3-sec pause in bottom)
-then-
3×10 double KB front rack squat
3×5 seated box jump
-then-
Mobilize

Strength:
Back Squat
12 minutes to work to a heavy triple
-then-
3×3 @ 80% of heavy triple
(Rest 2 minutes between)

Conditioning:
27,21,15,9 of:
Deadlift (185,125)
Chest to Bar Pull Ups
Assault Bike Calories

Accessory/Core:
Accumulate 3 minute push up plank

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