Prep:
EMOM x 10 minutes
odd) 12 burpees
even) Row 12/8 calories
Mobilize
Strength:
3×5 weighted ring dip
3×10 strict pull up
3×10 weighted push up
3×10 bent over barbell row
Conditioning:
2000m Row Time Trial
Accessory/Core:
400m Farmer’s Carry (53,35)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com