Prep:
EMOM x 8 minutes:
odd) 30-second row
even) 75 single unders
3 sets of:
15 double KB z-press
15 weighted sit ups
(hold dumbbell to your chest)
Strength:
None
Conditioning:
3 rounds, for time, of:
800m run
40 pull ups
Accessory/Core:
EMOM x 6 minutes:
odd) 20 banded tricep extensions
even) 30-second superman hold
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com