Prep:
7-minute AMRAP @ 70%
70 single unders
8 burpees
8 box jumps (20) (step down)

-then-
3x 30-second wall facing HS hold
3×15 GHD sit ups
-then-
3×10 hollow/arch kips
3×10 push ups
-then-
mobilize

Strength:
None

Conditioning:
3 rounds of:
9 bar muscle ups
21 Overhead Squats (135,95)
27/18 Calorie Assault Bike
(Rest 90 seconds between rounds)

(Rest as Needed)

-then-

10x250m Row
(1-minute Rest)

Accessory/Core:
For Time:
100 ab mat sit ups

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