Prep:
3×10 PVC pass through
3×10 single-arm DB Press (5/arm)
3×10 calorie row (get faster each set)
-then-
3×10 barbell z-press
3×10 bent over row (keep light)

Strength:
Push Press
3, 3, 3, 3, 3, 3
(Set 1 = 50%)
(Set 6 = 80%)
(Rest 2 minutes between sets)

Conditioning:
2x 2000m Row
(Rest 2 minutes between)
(Pace = 2k PR + :05/500m)

Accessory/Core:
None

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