Prep:
3 sets of:
Bike 15/12 cals
12 empty barbell z-press
10 squats holding med ball in bear hug
Strength:
None
Conditioning:
EMOM x 16 minutes:
1. Row 15/12 calories
2. 15 wall balls (20,14)
3. 15 toes to bar
4. 15 push press (95,65)
Accessory/Core:
3 sets of:
10 weighted push ups
15 GHD sit ups w/ medball
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com