Prep:
Row 2k @ 70% intensity
3×10 single-leg good morning (5/leg)
3×60 single unders
-then-
3×10 single-leg RDL (5/leg)
3×5 seated box jump
-then-
Mobilize

Strength:
Deadlift
5×5 @ 70-75% of 1RM
(Rest 2 minutes between sets)
Use double overhead grip

Conditioning:
3x 2000m row
Row 1 — 2k PR + :12-:14/500m
Row 2 — 2k PR + :10-:12/500m
Row 3 — 2k PR + :08-:10/500m

Accessory/Core:
None

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