Upper Pump
Four sets of:
30sec max Strict Press @ 40%+
30sec Rest +
30sec max rep push ups +
90sec Rest
Conditioning
Four sets of:
30sec max Russian KBS @ 70/53lbs +
30sec rest +
30sec max rep Strict Pull Ups +
90sec rest
Core Work
Tabata GHD Sit Ups +
Rest 2min +
Tabata Hip Extensions
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
Developing Power & Strength through the use of the Olympic Lifts.
