Prep:
3 sets
10 goblet squats with 3-second pause
100ft walking lunge
1-minute easy Row

Strength:
Back Squat Work
Warm up sets:
1×5 @ 40%, 1×4 @ 50%, 1×3 @ 60%
Working set:
1×20 @ +10lbs from last week

Conditioning:
For Time:
Row 1000m
75 wall balls (20,14)
40 toes to bar

Accessory/Core:
3 sets
2-minute banded march w/ 20/14lbs med ball
(Rest 2 minutes)

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