General Warm Up
+
Front Squat
10,9,8,7,6,5,4,3,2,1
Range from 30-90%
(rest 2:00 between sets)
+
Three rounds, for time, of:
50 Wall Balls, 20#
Run 800m
+
Cool Down
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com