Front Squats
Front Squat: 5 sets of 4 @ 70-90%
Bar Muscle Ups
3×10 Hollow-Arch Kips
+
3 sets of:
Bar Muscle Ups x 60% of max set from last week
(Rest 2min between sets)
Conditioning
AMRAP 12:
10 Toes to Bar
15 Kettlebell Swings, 53/35#
20 Wall-ball Shots, 20/14#
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com