Prep:
3×10 single leg RDL (5/leg)
3×10 broad jump

3×10 empty barbell good morning
3x 30-second wall facing HS hold

Mobilize

Strength:
Deadlift
5, 5, 4, 4, 3, 3, 2, 2, 1, 1
(First set of 5 = 50%)
(Last set of 1 = 90-95%)
(Rest 2-3 minutes between sets)

Conditioning:
AMRAP 12 minutes of:
Run 200m
14 deadlifts 225, 155
30ft handstand walk

Accessory/Core:
4x 30-sec work/30-sec rest
hang from bar in hollow position

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