A. Weightlifting
Every 1:00 for 12:00
odd) 3 Deadlift @ 70%
even) 1 Power Clean + 3 Press @ 75% of Press
B. Gymnastics
Three sets of:
8 Toes to Bar
12 Box Jumps, 24/20
8 Toes to Bar
(Rest 60 seconds)
C. Five sets, each for time, of:
8 KB Swings, 53/35
8 Burpees over KB
12/8 Calorie Row
(Rest 60 seconds)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com