Row 3000m @ 75% effort
+
Three sets of:
5x Wall Squat
10x Air Squat
5x KB RDL
+
12:00 to work to a heavy complex:
1x Clean
1x Front Squat
1x Split Jerk
+
10,9,8,7,6,5,4,3,2,1
Unbroken CJ, 115/75
+ 10/8 Calorie Bike after each set
+
3:00 Push Up Plank Hold
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com