Squats
Back Squat:
Work up to 85% of 3RM and complete 6 sets of 3 there
Muscle Ups
3 sets of:
5,4,3,2,1 unbroken muscle ups
(rest 3min between sets)
Conditioning
12 rounds for time:
10 Pistols
3 Burpee Box Jumps overs, 30/24
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com