Prep:
EMOM x 8 minutes
odd) 10 DB z-press
even) 30-second moderate row
Strength:
10 sets of:
1 push press
30-second hard assault bike
60-second rest
(work up to a heavy push press)
Conditioning:
15-minute AMRAP of:
250m row
25 push ups
Accessory/Core:
3 sets of:
10 barbell row (on GHD)
20 russian twists
(going left then right = 1 rep)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com