General Warm Up
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Every 15 sec for 30 reps
1 Squat Clean @ 60%
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Three sets of:
30-second Hollow
Roll to Arch
30-second Arch
Rest 30-seconds
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Two rounds of:
Run 800m
40 CTB Pull Ups
+
Cool Down
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com