Prep:
10-minute jog
3 sets of:
15 russian twists (over and back = 1 rep)
50ft handstand walk
Strength:
Deadlift: 4 sets of 8 @ 80% of 8RM from last week followed by 10 sets of 3 @ 80% of 8RM every 30 sec
Conditioning:
Row Workout
500m warm up
5 x 750m row
– 250m @ FAST Pace
– 250m @ moderate pace
– 250m @ FAST Pace
**Rest 3:00 between each row by walking/light rowing.
**Goal here will be to maintain the middle pace. This will be easier than the bookends, but the trick is to rest while moving at a quick pace.
Accessory/Core:
3 rounds
-30 weighted crunches (25/15)
-30 arch rocks
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com