Front Squats
Work up to 80% of 4RM and complete 6 sets of 2 EMOM
Bar Muscle Ups
A) 12 power kips + 12 hollow candlestick rollups
+
B) 10min amrap of:
15 GHD Sit Ups
6 Bar Muscle Ups
Aerobic Conditioning
Working for 20 seconds/40 seconds off
400m sled Push EMPTY
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com