Prep:
10-minute AMRAP @ 70% of:
10-calorie row
10 burpees
60 single unders
-then-
3×10 scap pull ups
3x30ft HS walk
-then-
mobilize

Strength:
8 minutes to work to a 3RM pull up
-then-
3×3 @ 75% of 3RM

Conditioning:
AMRAP 15 minutes:
“Jackie”

Accessory/Core:
None

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