Prep:
3×8 ring row
3×8 DB strict press
-then-
3×30-second wall facing HS hold
3×10 strict toes to bar

Strength:
None

Conditioning:
AMRAP 12 minutes of:
2 rounds of Cindy
20 GHD Sit Ups

Accessory/Core:
3-minute banded march (bear hug 20/14 med ball)
(rest 3 minutes)
x2 sets

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