Complete in Order:
Prep:
- 3 sets of:
- 10 russian kb swings (heavy)
- 5 broad jumps
- 2-minute easy row
Conditioning:
- 3 sets of:
- 100 double unders
- 50/35 calorie row
- 30/20 calorie assault bike
- (rest 3 minutes)
Strength:
- Clean: 3, 3, 3, 3, 3, 3 (rest 2-3 minutes) (drop and reset between reps)
- Clean Pulls: 3, 3, 3 (use 110% of 1RM CJ) (rest 90 seconds)
- Back Squats: 1 set of 20 (work up to 65% of 1RM quickly, and hit your set of 20 there)
For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com