1. General Warm Up
5:00 light row
+
2 sets of:
5 Wall Squats
10 Air Squats
5 Single-Arm DB press/side
+
Mobility
+
3 sets of:
4 thrusters (75,95,115)
4 CTB pull ups
8 calorie Bike Sprint
(Rest 90 seconds)
2. 18.5
3. 10:00 Bike @ easy pace
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com