Prep:
EMOM x 8 minutes
odd) 20 windshield wipers
even) 30-second superman hold
* left + right = 2 reps for wipers
* superman hold on the floor
Strength:
None
Conditioning:
30-minute row test, for meters
Accessory/Core:
3 sets of:
10 ring rows
20 weighted GHD sit ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com