Prep:
EMOM x 8 minutes of:
odd) 30-second row
even) 10 goblet squats
3 sets of:
10 alternating DB strict press (5 each arm)
20 hip extensions (nice and controlled!)
Strength:
5 sets
-6 weighted chinups
-6 weighted dips
*increase as able
*use a dip belt
Conditioning:
3 rounds for time:
800m run
30 Toes-to-bar
Accessory/Core:
2 rounds w/ fat bar (95/65)
100ft. front rack lunge
-20 good mornings
-30 GHD situps
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com