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:
4 sets of:
8 bench press
(rest 60 seconds)
15 Double DB Bent Row
(rest 2 minutes)
** Use a moderate weight for bench press. Use same weight across all sets.
Conditioning:
12-minute AMRAP of:
9 dumbbell deadlifts, (60, 45)
6 burpees
3 dumbbell power cleans, (60, 45)
Accessory/Core:
100yd (300ft) HS walk for time
Time Cap: 5 minutes
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com