Prep:
2×10 KB z-press
2×10 inverted row
2×10 single-arm DB push press (5/arm)
2×10 single-arm DB row (5/arm)
Mobilize
Strength:
Push Press
7, 6, 5, 4, 3, 2, 1
(set of 7 should be about 50-55%)
(last rep should be a heavy single)
(Rest 2 minutes between sets)
Conditioning:
For time:
Assault Bike 50/35 calories
60 shoulder to overhead 135, 95
Assault Bike 50/35 calories
200 air squats
Accessory/Core:
Tabata (8 intervals) push up plank hold
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com