Prep:
EMOM x 8 minutes
odd) 30-second bike
even) 20 banded good mornings
3 sets
15 russian KB swings
25ft DB OH lunge (50) (right arm)
25ft DB OH lunge (50) (left arm)
Mobilize
Interval Conditioning:
5 sets
30 alternating DB snatch (50,35)
15 burpee box jump overs (24,20)
Rest 1 minute
Gymnastics Strength:
3 sets
12 strict handstand push ups
(Rest 30 seconds)
6 ring muscle ups
(Rest 30 seconds)
20 GHD sit ups
(Rest 90 seconds)
Aerobic Work:
20′ row, for meters, @ 80-85%
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com