Prep:
5′ easy row
-then-
3×6 single-leg RDL/leg
3×12 wall squat
-then-
3×60 single unders
3×10 goblet squat
-then-
Mobilize
Strength:
None
Conditioning:
3 sets
10 hang power cleans (155,105)
600m row
(Rest 2′ between sets)
— 5′ break —
3 sets
10 front squats (185,125)
1mile AAB
(Rest 2′ between sets)
— 5′ break —
3×10 strict pull ups
3×10 close grip bench (light weight)
3×20 GHD sit ups
Accessory:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com