A. Weightlifting
Every :20 for 7:00 (21 reps)
1 power clean @ 70% of 1RM clean
B. Every 1:00 for 8:00
Odd minutes) 50ft HS Walk
Even minutes) 12 Toes to Bar
C. 6 rounds of:
8 Squat Jumps
100m Row (Sprint)
8 Burpees to 6” Target
(Rest 2:1)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com