Prep:
EMOM x 10 minutes
odd) Bike 10/8 calories
even) Row 200m

Mobilize

Strength:
3×10 double-KB front rack squat
3×10 box jump (high)

3×10 barbell z-press (add weight)
3×10 bent over barbell row

Conditioning:
3 rounds, for time, of:
Row 750m
30 toes to bar

Accessory/Core:
3×10 weighted sit up
3×10 weighted hip extension

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