General Warm Up
+
Three sets, on the bar, of:
20-second Hollow Hold
20-second Arch Hold
(rest as needed)
+
Three sets of:
6x 2 Kips + 1 Pull Up
+
Three sets of:
10x Toes to Bar
+
“Fight Gone Bad”
3 Rounds, 1:00 per station:
Wall Balls, 20/14#
Sumo-DL High Pull, 75/55#
Box Jumps, 20″”
Push Press, 75/55#
Row Calories
Rest 1:00
+
Cool Down
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com.