Prep:
EMOM x 16 minutes
1) row 12/8 calories
2) bike 12/8 calories
3) run 200m
4) Rest
3 sets of:
10 empty BB back squats with 3 sec pause
10 ring rows (elevate feet if possible)
Strength:
Back Squat Work
Warm up sets:
1×5 @ 40%, 1×4 @ 50%, 1×3 @ 60%
Working set:
1×20 @ +10lbs from last week
Conditioning:
3 rounds:
25 chest to bar pull ups
75 air squats
Accessory/Core:
3 sets of:
10 glute ham raises
100ft walking lunge (no weight)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com