Prep:
3 sets
10 wall squats
10 alternating box step ups (24,20)
1′ easy row
+
Mobilize
Wall Ball Endurance:
50 wall balls (20,14)
(Rest 50 seconds)
40 wall balls (20,14)
(Rest 40 seconds)
30 wall balls (25,20)
(Rest 30 seconds)
20 wall balls (25,20)
(Rest 20 seconds)
10 wall balls (30,20)
Goal = UNBROKEN sets
Tempo Front Squat:
6×3 @ 2211
(Rest 2′ between sets)
Conditioning:
3 rounds
30 hang power cleans (95,65)
20 GHD sit ups
30 box jumps (24,20) (step down)
Time to beat: 8’41”
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com