Starting this week, I am going to leave the warm up to you guys — if you need more ideas, look through the history of the posts and choose some you think look good for the day! During the Open season, we will provide full warm ups, movement prep, strategies, and cool downs for each workout!
A. Aerobic Work
8 x 500m Row
(get FASTER)
(last set = 90%)
B. Clean Work
Blocks Below Knee:
Clean Pull + Clean, every 90 sec: 50/3, 60/3, 70/3, 75/2, 80/2*4 sets
C. Conditioning
55 bar facing burpees
34 overhead squat (95,65)
21 ring muscle ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com