Prep:
EMOM x 10′
odd) 60 single unders
even) 10 ball slams (30)
3 sets:
8 double DB strict press
8 inverted row (feet on floor)
Mobility
Conditioning:
5′ AMRAP
1k row
max rep lateral burpees over rower
(Rest 5′, x3 sets)
Strength:
EMOM x 8′
2 Push Press @ 80% of 1RM
Accessory:
3 supersets
8 bent over barbell row
8 double KB strict press
-then-
Accumulate 3′ push up plank hold
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com