Complete in Order:
Prep:
A) 10-minute easy row or bike
B) 10-15 minutes of mobility of your choice
C) 3 sets of:
- 6 single-arm seated arnold press/arm
- 20 straight arm banded pressdowns
Strength:
A) Push press: 5,4,3,5,4,3 (rest 2-3 minutes between sets)
B) Jerk: 2,2,2,1,1 (rest 2-3 minutes between sets)
Movement:
A) 3 sets of:
- 5 weighted strict pull ups (rest 30sec)
- 30-seconds max rep ring push ups (rest 90sec)
Conditioning:
A) EMOM x 12 minutes:
- odd) 12 burpees
- even) 10 strict toes to bar
- Conditioning Levels:
- Level I = RX
- Level II = kipping toes to bar
- Level III = kipping straight leg raise to parallel
** For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com