50x Strict Pull Ups
+
12:00 to a heavy Strict Press
+
5×2 Strict Press @ 85%
(Rest 2 minutes)
+
3×10 Single-Arm DB Push Press/arm
(Rest 2 minutes)
+
3×10 Single-Arm DB Row/arm
(Rest 2 minutes)
+
Run 2 Miles @ 75-80% effort
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com