Prep:
10-minute Bike @ 70%
-then-
3×10 push up
3×10 weighted sit up
-then-
3×30-second wall facing HS hold
3×10 inverted row (feet on floor)
-then-
Mobilize

Strength:
Push Press Ladder (From Rack)
For Time
10 reps @ 40%
9 reps @ 50%
8 reps @ 55%
7 reps @ 60%
6 reps @ 65%
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
(Use 1 bar)

Conditioning:
14 minute AMRAP of:
20/15 calorie row
50ft handstand walk

Accessory/Core:
None

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