Prep:
3 sets of:
10 DB power cleans
10 banded tricep pushdowns
10 goblet squats
1-minute bike
Strength:
Every 90 seconds x 10 sets
1 power clean
2 front squats
1 jerk
Conditioning:
4 sets of:
20/15 calorie assault bike
30 wall balls (20,14)
(rest 90 seconds)
Accessory/Core:
3 sets of:
6 clean-grip RDL
12 barbell roll outs
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com