Complete in Order:
Prep:
A) 3 sets of:
- 5 single-leg squats off box/leg (no weight)
- 15 reverse hypers
- 300m easy row
B) 10-15 minutes of mobility of your choice
Strength:
A) Tempo Front Squat
- 5, 4, 3, 5, 4, 3
- tempo = 32X1
- rest 3 minutes between sets
B) 3 sets of:
- 5 single-leg goblet squats/leg (elevate rear foot on box or bench)
- (rest 60 seconds)
- 10 double KB front rack alternating static lunges
- (rest 90 seconds)
Conditioning:
A) 2 x 1000m row @ 80-85% (rest 2 minutes between sets)
(5-minute break)
B) 4 x 500m row @ 80-85% (rest 1 minute between sets)
For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com