Prep:
5-minute bike @ 70%
5-minute row @ 70%
-then-
3×10 barbell z-press
3×10 bent over barbell row (LIGHT)
-then-
3×15 hip extension (on GHD)
3×8 seated box jump
-then-
mobilize

Strength:
10 strict pull ups
(Rest 30-seconds)
10 barbell strict press (moderate weight)
(Rest 30-seconds)
10 weighted sit ups
(Rest 60-seconds)
x3 sets

Conditioning:
15 minute AMRAP of:
80 double unders
40 wall balls (20,14)
10 deadlifts (255,165)

Accessory/Core:
800m sled drag (90/60 on the sled)

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