Prep:
3×5 wall squat
3×10 air squat
3×5 goblet squat
2×10 front squat (empty barbell)
2×5 seated box jump
5-minute progressive row
Strength:
Front Squat Work
10 reps @ 40%
9 reps @ 45%
8 reps @ 50%
7 reps @ 55%
6 reps @ 60%
5 reps @ 65%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
1 rep @ 85-90%
(use one barbell. change your own weight)
Conditioning:
10-minute AMRAP of:
10 thrusters (75,55)
Row 15/12 calories
10 box jumps (24,20) — step down
Accessory/Core:
3×10 strict toes to bar
3×10 strict ring dips
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com