Prep:
10 sets:
50-second easy row
10-second hard row
3×6 single-arm DB press/side
3×12 inverted row (feet on floor)”
Mobilize
Conditioning I:
Assault Bike
1′ @ 85-90%
1′ @ easy pace
x10 sets
Accessory:
10′ to find a 1RM weighted strict pull up
-then-
20 strict pull ups, for time
Conditioning II:
For Time:
100,75,50 double unders
25, 25, 25 wall balls (25,20)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com