Prep:
EMOM x 8 minutes
odd) 20 windshield wipers
even) 30-second superman hold
* left + right = 2 reps for wipers
* superman hold on the floor
Strength:
Deadlift: 3 sets of 8 up to 8 rep max
(make sure the final weight is near-maximal 8 rep without allowing technical failure, all reps performed with steel weights and/or not touch and go)
Conditioning:
5 sets of:
1000m row @ 5k PR pace
(rest 3 minutes between sets)
Accessory/Core:
Accumulate 3 minutes face up on GHD
(hold your body at parallel)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com