Complete in Order:
Prep:
- 10 minute easy row
- 3 sets of:
- 5 roll to single-leg candlestick/leg
- 10 glute ham raises
- 10 tempo wall squats @ 3311
Squat:
- Pause Front Squat: 3, 3, 3, 2, 2, 2, 1, 1
- pause 3-seconds in the bottom
- rest 2-3 minutes between sets
Accessory:
- 3 sets of:
- 5 tempo single-arm KB OHS/side @ 2211
- (rest 60 seconds)
- 10 front rack alternating barbell reverse lunge
- (rest 60 seconds)
Rowing:
- 2 x 2000m @ 75-80% (rest 4 minutes between)
- The percentage should be based on how you are feeling for the day. It should be a hard effort but nothing close to all out.
For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com