Prep:
EMOM x 8 minutes:
odd) 30-second row
even) 75 single unders
3 sets of:
15 double KB z-press
15 GHD sit ups
Strength:
5 sets of:
5 tempo ring dips @ 32X1 tempo
10 strict ring rows
30-second hollow hold (on the ground)
Conditioning:
3 rounds, for time, of:
400m run
21 thrusters (75, 55)
400m run
21 chest to bar pull ups
Accessory/Core:
Handstand Walk Work:
8 sets of: 30 ft. HS walk to wall + 5 lateral steps e/direction w/ feet on wall
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com