Back Squats
Work up to 80% of 5RM and complete 5 sets of 3 EMOM
Muscle Ups
6 sets of:
50% of max ring muscle ups
(rest 90sec between sets)
Conditioning
100/80 Cal Row
EMOM perform 7 Over the Erg Burpees
*Start w/burpees
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com