Complete in Order:
Prep:
- 3 sets of: 10 burpees, 25 air squats, 100 single unders
- Assault Bike: 4 sets of: 10-second sprint, 50-second slow
- 10-15 minutes of work on the rings
Conditioning:
- 5-minute AMRAP of: 10-calorie row, 10 power snatch (135, 95)
- (rest 5 minutes)
- 5-minute AMRAP of: 100m shuttle (50m out and back), 10 toes to bar
- (rest 5 minutes)
- 5-minute AMRAP of: 10-calorie assault bike, 10 power cleans (135, 95)
For personalized masters programming from Duke Burk, contact us @ powerandgraceperformance@gmail.com