Aerobic Work
3x 1000m Ski
(rest 3min between)
(increase effort each interval)
Gymnastics
10min amrap of:
5 bar muscle ups
(rest 30sec)
30ft handstand walk
(rest 30sec)
Conditioning
5 rounds for time:
15 UB Toes-to-bar
40 UB Wall-ball shots, 20/14
10 UB Toes-to-bar
Rest 2:00
*400m run penalty for break
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com