Prep:
10 minute AAB @ 70% effort
-then-
3×5 wall squat
3×10 reverse lunge (per leg)
3×10 air squat
-then-
3×6 med ball clean
3×6 seated box jump
-then-
Mobilize
Strength:
None
Conditioning:
21-15-9
Power Clean
Front Squat
Weight — 115,75
(Rest as needed)
-then-
30 minute row at consistent pace (75-80% effort)
Accessory/Core:
800m sled drag with 1/2 bodyweight
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com