Prep:
3 sets
10 banded goblet squats
(set up like banded march)
10 broad jumps
1′ easy row
3×10 empty BB close grip OHS
3×30-second hollow hold (on ground)
Mobilize
Tempo Back Squat:
7×2 @ 33X5
(3 count way down, 3 count bottom, stand up as fast as possible, 5 count at top)
(Rest 2-3′ between sets)
Conditioning:
3 rounds
20 thrusters (95)
20 toes to bar
Accessory:
3 sets
10 glute ham raises
(Rest 30 seconds)
5 goblet cossack squat/side @ 3111 tempo
(Rest 30 seconds)
10 GHD row (light weight)
(Rest 60 seconds)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com