Prep:
EMOM x 8 minutes
odd) 10 DB reverse lunge
even) 10 goblet squats
** For DB reverse lunge, hold a DB in each hand
Strength:
Front Squat
10, 8, 6, 4, 2
(rest 3 minutes between sets)
moving up in weight each set
Conditioning:
EMOM x 10 minutes
9 deadlift
6 hang power cleans
3 shoulder to overhead
weight= 155, 105
Accessory/Core:
EMOM x 6 minutes
odd) 10 strict toes to bar
even) 30-second sorensen hold
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com