1. One set of:
Jerk x 2 @ 85%
(in 8:00)
2. For Time:
10,7,5 Jerk @ 70%
20,14,10 Row Cals
(Jerk from Rack)
3. Ten sets of:
1 Strict Pull Up
5 Second Hollow
5 Second Arch
4. Seven sets of:
7 CTB pull ups
30 second Plank
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com