Prep:
3 sets
10 seated DB strict press
20 banded face pulls
1′ easy row
+
3×10 jump squats
3×6 kneeling landmine press/arm
+
Mobilize
Strength:
EMOM x 9′
3 push press @ 75% of 1RM
+ 3 box jumps (40,30)
Conditioning:
For Time:
500m row
150 double unders
50 burpees
Time to beat: 6’02”
Conditioning II:
5,4,3,2,1
squat cleans (225,155)
ring muscle ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com