Prep:
10-minute jog
3 sets of:
15 russian twists (over and back = 1 rep)
50ft handstand walk
Strength:
Banded Deadlift: 7 sets of 4 Deadlifts @ 75% of 8RM from 2 weeks ago, every 3 min
Conditioning:
“Power and Grace “Dryathlon”
For time:
2k row
150/100 calorie assault bike
2 mile run
Accessory/Core:
EMOM x 10 minutes of:
odd) 10 strict toes to bar
even) 10 weighted push ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com