Run 400m
+
Two sets of:
5x Wall Squats
10x PVC Pass Throughs
10x Walking Lunge
5x Goblet Squats
+
Two sets of:
8x Front Squat, empty barbell
8x Strict Press, empty barbell
+
Mobilize
+
0:00-10:00: 1RM Squat Clean Thruster
10:00-15:00: Rest
15:00: “Fran”
+
Cool Down
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com