Prep:
EMOM x 12 minutes:
1) 30-second run
2) 10 DB push press
3) 15 banded good mornings
3 sets of:
50ft handstand walk
10 strict pull ups
Strength:
None
Conditioning:
3 sets of:
10-minute row
(rest 4 minutes between sets)
set 1: 30-min pace + :05
set 2: 30-min pace
set 3: 30-min pace – :03
Accessory/Core:
3 sets of:
30-second side plank hold (each side)
10 strict toes to bar
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com