Squats
Back Squat:
Work up to 90% of 3RM and complete 4 sets of 3 there
Muscle Ups
“6×5 ring muscle ups
(rest 1min between sets)”
Conditioning
7 rounds for time:
6 D-ball to shoulder, 150/100
50m sled push – empty
Rest 1min between sets
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com