Prep:
EMOM x 10′
odd) 10 calorie AAB
even) 12 burpees
3×10 double kb z-press
3×10 inverted row (feet on floor)
-then-
3×6 single-arm DB press/arm
3×10 strict pull ups
Mobilize
Strength:
Push Press
Take 8 minutes to work up to 90%
-then-
EMOM x 10
1 rep @ 90% of 1RM
Conditioning:
AMRAP 5′
1k row
max rep TTB
(Rest 5′)
AMRAP 5′
1k row
max rep handstand push ups
(Rest 5′)
AMRAP 5′
1k row
max rep chest to bar pull ups
-then-
20′ Assault Bike @ 75-80% effort
Accessory:
Before Conditioning
None
After Conditioning
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com