Complete in Order:
Prep:
- 3 sets of:
- 20 burpees
- 10 toes to bar
- 500m row @ moderate pace
- (rest 90 seconds)
- 10-15 minutes of skill work of your choice
Conditioning:
- 2 rounds of:
- 40/30 calorie row
- 20 burpee box overs (24, 20)
- (rest 5 minutes)
- 2 rounds of:
- 40/30 calorie bike
- 20 alternating DB snatch (50, 35)
- (rest 5 minutes)
- 2 rounds of:
- 400m run
- 20 handstand push ups (strict HSPU for first round, if possible) (set should have NO MORE than 1 break)
For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com