Prep:
EMOM x 8 minutes of:
odd) 30-second row
even) 10 goblet squats
3 sets of:
10 alternating DB strict press (5 each arm)
20 hip extensions (nice and controlled!)
Strength:
None
Conditioning:
3 rounds
800m run
40 wall balls (20,14)
Accessory/Core:
400m pinch grip farmer’s carry (25/15 bumpers)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com