Prep:
5-10 minutes of Cardio of YOUR CHOICE!

-then-
3×10 empty barbell z-press
3×10 inverted row (feet on floor)
-then-
3×10 single-arm half kneeling press (5/arm)
3×10 scap pull ups
-then-
mobilize

Strength:
3×10 bench press (moderate weight)
3×10 bent over row (moderate weight)
-then-
3×10 single-arm DB bench (5/arm)
3×10 strict pull up

Conditioning:
12 minute AMRAP of:
12/9 calorie Assault Bike
10 Hang Power Cleans (135,95)
8 strict handstand push ups
Rest 30-seconds

Accessory/Core:
None

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