Prep:
3 sets
10 ball slams
10 wall squats
1-minute row/ski/bike
+
3 sets
3 single-arm KB push press/right arm
5 single-arm KB OHS/right arm
3 single-arm KB push press/left arm
5 single-arm KB OHS/left arm
+
Mobilize
Open-Style Conditioning
AMRAP10
30 double unders
15 alternating DB snatch (50,35)
Front Squats
A) 7×3 up to 3RM every 2-3 minutes
rest 3 min
B) 3×3 @ 85% of 3RM every 90 sec
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com