Aerobic Work
8x 500m Row @ 2k PR pace
(rest 2min between intervals)
Gymnastics
3x 2min amrap of:
15 chest to bar pull ups
max handstand walk in remaining time
(rest 2min between amraps)
Conditioning
5 rounds for time:
400m sprint
50 Air Squats w/20# vest
Rest 1:1
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com