Prep:
EMOM x 10 minute:
odd) 40 double unders
even) 10 burpees
3 sets of:
10 half-kneeling single arm press (5/arm)
10 ring rows (elevate feet if able)
3 sets of:
10 single-arm landmind press (5/arm)
10 strict pull ups
Strength:
None
Conditioning:
5 rounds
Row 25/20 calories
15 strict handstand push ups
Rest 90 seconds
Accessory/Core:
tabata (8 intervals) of:
empty barbell z-press (rest in OH position)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com