General Warm Up
+
Partner Workout
4 rounds of:
Run 800m (alternate 400’s)
50 Deadlifts, 225/155#
(split up reps however)
+
Three sets of:
30-second plank hold
30-second hollow hold
30-second handstand hold
30-second superman hold
30-second dead hang
100m Farmer’s Carry
+
Cool Down
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com.