Aerobic Work
5000m with rate changes every 1000m: 24-26-28-26-24
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm.”
Gymnastics Training
14 min EMOM of:
odd) 30 sec max rep chest to bar pull ups
even) 30 sec max rep GHD sit ups
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com