Prep:
Assault Bike 100 calories @ 70-75%
-then-
3×10 barbell z-press
3×10 bent over row (LIGHT)
-then-
mobility

Strength:
3×10 half-kneeling single-arm DB press (5/arm)
3×10 inverted row
-then-
3×10 barbell strict press (moderate weight)
3×10 strict pull up

Conditioning:
4x1000m Row @ 2k PR + :05/500
(Rest 4 minutes between)

Accessory/Core:
Accumulate 3 minute hollow hold (on the ground)

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