Prep:
EMOM x 10′
odd) 10 calorie Row
even) 10 lateral burpees over rower
-then-
3×15 wall balls (20,14)
3×10 box jumps (24,20) (no rebound)
-then-
3×20 banded good mornings
3×30-second elbow plank
-then-
Mobilize
Strength:
None
Conditioning:
20′ AMRAP
15 thrusters (75,55)
10 burpee box overs (24,20)
5 ring muscle ups
(rest as needed)
25′ Row
5′ easy, 5′ hard, 5′ moderate, 5′ hard, 5′ easy
Accessory:
Before conditioning:
3×10 hollow arch swings (on rings)
3×5 russian dips
After conditioning
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com