Prep:
1k row (light)
-then-
3×60 single unders
3×12 single-leg RDL (6/leg)
-then-
Mobilize
Strength:
Pump Session:
2 sets of the following:
15-20 Barbell Bicep Curls
15-20 Banded Tricep Ext
15-20 KB Upright Row
15-20 DB Reverse Fly
15-20 DB Fly
15-20 Heavy DB Shrugs
Conditioning:
AMRAP 20 minutes
15 burpee box overs (24,20)
30 calorie row
Accessory/Core:
Accumulate 2 min. in dead hang from bar
-then-
6 sets working to 2 rm weight pullup
*build each set
*immeditely after last set, drop all weight and perfrom one max chin over bar hold
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com