Prep:
2 sets of:
2 minute banded march (hold 20# ball)
2 minute easy row
2×5 wall squat
2×10 air squat
2×5 goblet squat
Mobilize
Strength:
Tempo Front Squat
6×3 @ 2311
(Rest 2-3′ between sets)
Conditioning:
30 calorie row
20 unbroken HSPU
(Rest 3′, x5 sets)
Accessory:
EMOM x 8′
3-5 ring muscle ups
(Rest 2′)
EMOM x 8′
10 burpees
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com