A. Barbell Ladder Conditioning
5x 4-minute rounds
(if you finish work before 4 minutes, continue on to next round right away)
30/20 calorie Row
15 GHD sit ups
10 clean and jerks
Men = 95,135,185,225,275
Women = 65,95,125,155,185
B. Front Squat
Every 3 minutes x 6 sets
3 reps @ 80% of last week’s 3RM
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com