A. Back Squat
Take 10 minutes to work up to 70%
+
Every 1:30 for 6:00 (4 sets)
4 Back Squats @ 70-80% of 1RM Back Squat
B. Handstand Skill Work (9 minutes)
Minute 1) 20-second wall facing handstand hold
Minute 2) 30-50ft HS Walk
Minute 3) 6-8 Strict HSPU
C. Assault Bike
3 sets of:
2-minutes moderate
1-minute rest
30-seconds easy
30-seconds rest
2-minute fast
3-minute Rest
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com