Prep:
3 sets of:
10 tempo BTN press @ 3131
10 bent over barbell row (LIGHT)
1-minute moderate row
2 sets of:
10 hollow-arch kips (on the rings)
20 russian twists
(right + left = 1 rep)
Strength:
Push Press Work
12 minutes to work to a heavy single
Gymnastics Strength
5 sets of:
5 weighted ring dips
10 strict pull ups
Conditioning:
4 rounds, for time, of:
20 Power Snatch (95, 65)
50 Double Unders
Accessory/Core:
2 sets of:
20 push ups
20 GHD sit ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com