Prep:
2k Row @ 65-70% effort
-then-
3×10 wall squat
3×20 banded good mornings
-then-
3×12 single-leg RDL (6/leg)
3×8 seated box jumps
-then-
Mobilize

Strength:
Deadlift
5×3 @ 75-80% of 1RM
(Rest 2 minutes between)

Conditioning:
EMOM x 16 minutes
odd) 60 double unders
even) 12 burpees

(Rest as needed)
-then-
30 minutes on AAB @ Consistent Pace.
(We don’t want to be smashed after this piece — Find a pace that is 70-80% effort and stick with that throughout)

Accessory/Core:
None

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