1. Six sets of:
Back Squat x 3 reps
@ 50,60,65,70,75,80%
(Rest 2-3 minutes)
2. Three sets of:
8 Box Jumps @ 24/20
12 GHD Sit Ups
16 Calorie Row
(Rest 1:00)
3. Three sets of:
5 Ring Muscle Ups
12 Thrusters @ 95/65
5 Bar Muscle Ups
(Rest 90 seconds)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com