Squats
Front Squat:
Work up to 2RM in 7-8 sets
Gymnastics
3 sets of:
1min round
10 burpees, to 6″” target
max rep bar MU in remaining time
(rest 1min between rounds)
Aerobic Conditioning
Every 2:30 for 8 sets
Run 400m
*Increase pace each interval
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com