Prep:
3 sets of:
10 tempo empty barbell back squats @ 3211
50ft walking lunge (no weight)
10 hip extensions
2 sets of:
10 sandbag squats (bear hug)
accumulate 20-second freestanding HS hold
Strength:
Back Squat
5, 4, 3, 2, 1, 3, 2, 1
(rest 3 minutes between sets)
Conditioning:
20-minute AMRAP of:
400m run
7/5 ring muscle ups
Accessory/Core:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com