Complete in order:
Prep:
- 10-minute easy row
- 3 sets of:
- 5-single leg squats off a box
- 15 glute ham raises (use assistance if needed)
- 10 goblet squats with 2211 tempo
Strength:
- Pause Front Squats
- 2, 2, 2, 2, 2
- Rest 2:30 between sets
- 3-second pause in the bottom of each rep
Accessory:
- 10 double KB front rack squats @ 2211 tempo
- (rest 60-seconds)
- 5 front rack static forward lunge/leg (do 5 on on left, then switch to other leg)
- (rest 90-seconds)
Conditioning:
- Rowing: 15 minutes @ 80-85%
- pace should be hard, but sustainable
For personalized masters programming from Duke Burk, contact us @ powerandgraceperformance@gmail.com