Prep:
100 calorie assault bike @ 70%
-then-
3×10 barbell z-press
3×10 bent over row (light)
-then-
3×10 1/2 kneeling DB single-arm press (5/arm)
3×10 single-arm DB row (5/arm)
-then-
mobilize

Strength:
Jerk Work
10 minutes to build to 85% of 1RM
-then-
Every 45-seconds x 10
1 rep @ 85%

Conditioning:
5 rounds of:
Bike 25/20 calories
10 Bar Muscle Ups

Accessory/Core:
Alternating tabata (8 intervals each)
hollow hold (on ground)
superman hold (on ground)

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