Prep:
6 minute Assault Bike
-then-
3×10 double KB z-press
3×10 inverted row (feet on floor)
-then-
3×12 single-arm DB press (6/arm)
3×8 strict pull up
-then-
Mobilize
Strength:
Jerk Work
10 minutes to work to a heavy single
-then-
5×2 @ 80% of heavy single
(Rest 2 minutes between sets)
Conditioning:
For time:
11 rounds of:
20 calorie Row
31 double unders
-then-
86 shoulder to overhead (135.95)
Time Cap: 25 minutes
Accessory:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com