Prep:
EMOM x 10 minutes
odd) 12 calorie row
even) 12 burpees
3 sets
10 empty barbell good mornings
10 russian KB swings
100 single unders
Strength:
Deadlift Work
6 sets of 1.1.1 @ 83% of 1RM Deadlift
(rest 10 seconds between reps)
(rest 2 minutes between sets)
Conditioning:
2 rounds, for time, of:
800m run
30 pull ups
30 Front Squats (115, 75)
30 toes to bar
30 power cleans (115, 75)
Accessory/Core
3 sets of:
10 single-leg RDL (5 each leg)
20 weighted hip extensions
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com