Warm Up
+
Work up to a heavy Front Squat single
Then:
3×3 @ 85%
(Rest 2-3 minutes)
+
21,15,9
Deadlift, 225/155#
Run 800m
+
Accumulate 3:00 Elbow Plank
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com