Prep:
Row 1k @ 70%
Bike 75 cals @ 70%
-then-
3×5 wall squat
3×10 empty barbell z-press
3×5 seated box jump
-then-
mobilize

Strength:
3×10 bent over barbell row
3×10 alternating barbell step up
(bar in front rack position)
(step up to a box that allows for quad to parallel with the floor)

Conditioning:
For time:
20 ring muscle ups
50 alternating pistols
40 toes to bar
100 air squats
10 ring muscle ups

Accessory/Core:
After Conditioning:
Accumulate 3-minute hollow hold

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