Prep:
100 calorie Assault Bike @ 70%
-then-
3×5 wall squat
3×10 air squat
3×5 goblet squat
-then-
3×10 empty barbell OHS
3×5 progressive box jump
(set up 5 boxes in a row, with a little space between)
-then-
mobilize

Strength:
Front Squat
15 minutes to heavy triple
-then-
3×3 @ 80% of heavy triple
(Rest 2-3 minutes between sets)

Conditioning:
AMRAP 14 minutes:
Row 30/20 calories
6 overhead squats (205/135)
50ft handstand walk

Accessory/Core:
None

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