Prep:
5-minute row @ 70% effort
-then-
3×10 single-arm DB press (5/arm)
3×10 inverted row (feet on floor)
-then-
3x 30ft HS walk
3×8 strict pull up
-then-
mobilize

Strength:
Strict Press
10 minutes to build to a heavy single
-then-
4×4 @ 80% of heavy single
(rest 2 minutes between sets)

Conditioning:
3 rounds of:
Run 400m
25 shoulder to overhead (115,75)

Accessory/Core:
400m Farmer’s Carry (53,35)
400m Sled Pull (90/60 on Sled)

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