Prep:
3 sets of:
5 landmine press (each arm)
10 strict ring rows (elevate feet if possible)
1-minute row
Strength:
4 sets of:
10 push press @ 60% of 1RM
(rest 60 seconds)
10 barbell bent over row @ moderate weight
(rest 60 seconds)
Conditioning:
Alternating EMOM x 24
1 – 50′ Burpee Broad Jump
2 – 10 Cal Bike
3 – 15 Pullups
Accessory/Core:
A) 5 min. EMOM – 25 ft. HS walk
B) 5 min. EMOM – Max freestanding HS hold
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com