Prep:
EMOM 9 minutes
1. 150m Row
2. 12 calorie Bike
3. 70 single unders
+
Mobilize
Aerobic Work
8x 500m Row
(Rest 1 minute between sets)
Gymnastics Strength
8 minutes to a 3RM weighted strict pull up
(Rest 2 minutes)
8 minutes to a 3RM deficit HSPU
Gymnastics Conditioning
3,6,9,12,15,12,9,6,3
Toes to bar
HSPU
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com