Prep:
3×5 wall squat
3×10 air squat
3×5 goblet squat
-then-
3×10 empty barbell back squat
3×10 calorie assault bike

Strength:
Front Squat
4×4 @ 70-75% of 1RM
(Rest 2-3 minutes)

Conditioning:
3 rounds
Bike 30/20 Calories
20 Strict Handstand Push Ups
10 Front Squats 155/105

Accessory/Core:
None

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