Prep:
3 sets
10 wall squats
5 split squats/side @ 3111 tempo
1′ easy row
+
3×5 DB split squat/leg (front foot on 4″” riser)
3×15 GHD sit ups
+
Mobility
Wall Ball Endurance:
3 rounds
50 unbroken wall balls (20,14)
500m row
Pause Front Squat:
7×3 w/ 3-second pause
(Rest 2′ between sets)
Assault Bike:
30 minutes, for max calories
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com