Prep:
EMOM x 8 minutes
odd) 30-second hollow hold
even) 15 banded reverse hypers
Strength:
None
Conditioning:
3 rounds of:
800m run
21 kb swings (70,53)
Accessory/Core:
EMOM x 6 minutes
odd) 10 double-db sit ups
even) 20 banded lat pull downs
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com