Prep:
EMOM x 10 minutes:
odd) 35 double unders
even) 10 burpees
3 sets of:
10 single-leg RDL (5/leg)
10 half kneeling single arm press (5/arm)
Strength:
None
Conditioning:
For time:
Row 1000m
Run 400m
Row 750m
Run 400m
Row 500m
Run 400m
Row 250m
Run 400m
Accessory/Core:
EMOM x 6 minutes:
odd) 30-second elbow plank hold
even) 30-second superman hold (on ground)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com