Prep:
3 sets
10 wall squats
10 alternating lunge
1′ easy bike
+
3×5 reverse lunge/leg
3×30 second plank hold
+
Mobility
Tempo Back Squat:
6×3 @ 22X1
(Rest 2′ between sets
Conditioning:
AMRAP 10′
30 wall balls (20,14)
30 chest to bar pull ups
Accessory:
4×5 rear foot elevate split squat/leg
4×30″” side plank/side
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com