Prep:
EMOM x 10 minutes
odd) 10 burpees
even) 40 double unders
Mobilize
Strength:
3×10 single-arm DB press (5/arm)
3×10 DB bent over row (5/arm)
3×5 weighted pull up (strict)
3×10 weighted push up
Conditioning:
21,18,15,12,9,6,3
Assault Bike Calories
Pull Ups
Accessory/Core:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com