Prep:
3 sets of:
5 landmine press (each arm)
10 strict ring rows (elevate feet if possible)
1-minute row
Strength:
4 sets of:
8 strict press (use moderate weight)
(rest 30-seconds)
8 bent over barbell row
(rest 2 minutes)
Conditioning:
“Chelsea”
EMOM x as long as possible
5 Pullups
10 Push-ups
15 Squats
*30 min cap
Accessory/Core:
Accumulate 100 alternating shoulder taps with feet on the wall
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com