Prep:
3×5 wall squat
3×10 air squat
3×5 sandbag bearhug squat
-then-
3×10 hollow/arch kips
3×6 pause ring dips (pause 2-sec)

Strength:
None

Conditioning:
For Time:
Row 750m
50 thrusters 75/55
25 toes to bar

Accessory/Core:
3×30-second hollow hold (on the ground)
3×30-second superman hold (on ground)

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