Prep:
EMOM x 12 minutes
odd) 40 double unders
even) 12 burpees
Strength:
3 sets
10 double KB front rack squats
5 broad jumps
3 sets
10 empty barbell tempo OHS @ 33X1
5 seated box jumps
Conditioning:
EMOM x 20 minutes
Assault Bike 12/8 Calories
Accessory/Core:
3 sets
10 strict toes to bar
10 weighted push ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com