A. For Time:
500,400,300,200,100m Row
50,40,30,20,10 Push Press (75,55)
B. Front Squat
Work up to 88% and complete 1 pause (2-seconds) front squat every 90 sec x 8 reps, in between every rep complete 3 box jumps (36,30)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com