Prep:
3 sets
10 med ball cleans
5 single-leg RDL/side
1-minute Row
+
Mobilize
Aerobic Work
Every 2 minutes x 10 sets
200m Row
10/8 calorie Assault Bike
Clean Pull + Hang Clean
50/2+2, 60/2+2, 70/2+2, 80/1+1, 85/1+1, 90/1+1
(Set every 2 minutes)
Interval Conditioning
10 sets
30-second max rep burpee box jump overs (24,20)
30-second rest
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com