General Warm Up
+
Back Squat
15:00 to a heavy single
Then:
3×3 @ 80% of single
(Rest 2-3 minutes)
+
30 Muscle Ups, for time
+
Three sets of:
15 GHD Sit Ups
15 Hip Extensions
Cool Down
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com.