Aerobic Work
2k row, time trial
Gymnastics
4 sets of:
12 chest to bar pull ups
(rest 30sec)
50ft handstand walk
(rest 60sec)
Conditioning
5 rounds:
20 Pistols
15/10 cal Bike
Rest 90 seconds
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com