Prep:
3 sets
10 alternating DB snatch (LIGHT)
10 wall squats
1-minute row/ski/bike
+
3 sets
3 single-arm KB push press/right arm
5 single-arm KB OHS/right arm
3 single-arm KB push press/left arm
5 single-arm KB OHS/left arm
+
Mobilize
Grinder Conditioning
20 rounds
10 calorie row
5 DB thrusters (45,30)
Front Squats
10 minutes to work to a heavy single
+
4×3 @ 80% of heavy single
(Set every 2 minutes)
Gymnastics Conditioning
EMOM x 8 minutes
8 handstand push ups
8 toes to bar
(both movements each minute)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com