Prep:
EMOM x 9′
1) 200m Row
2) 10 calorie AAB
3) 75 single unders
-then-
3×5 wall squat
3×10 air squat
3×6 goblet squat
-then-
3×10 KB swings (up to eye level)
3×10 squat jumps (w/ empty BB)
-then-
Mobilize
Strength:
Tempo Back Squat
6×3 @ 23X1
(Rest 2-3′ between sets)
Conditioning:
For Time
100 double unders
50 back squats (135,95)
50 GHD sit ups
100 double unders
Time to beat: 6’58”
Accessory:
Before Conditioning
3×10 strict pull up
3×10 close grip bench press
After Conditioning
3 supersets
1′ farmer’s hold (70/53)
max hang from pull up bar
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com