Prep:
EMOM x 12 minutes:
1) 30-second run
2) 10 DB push press
3) 15 banded good mornings
3 sets of:
30-second wall facing handstand hold
10 regular kipping pull ups (NOT butterfly)
Strength:
5 sets of:
10 barbell strict press @ 50-60% of 1RM
(rest 30-seconds)
10 strict pull ups
(rest 60-seconds)
Conditioning:
EMOM x 21 minutes
1) 12/8 calorie assault bike
2) 6/4 ring muscle ups
3) 20 wall balls (20,14)
Accessory/Core:
4 sets of:
-12 GHD hip extensions
-15 sec.face down GHD hold (parallel)
-12 GHD situps
-15 sec. hold face up GHD hold (parallel)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com