Prep:
1500m row
-then-
3×5 wall squat
3×10 air squat
3×5 goblet squat
-then-
Mobilize
-then-
3 sets
-3 Hollow/arch kips
-3 Pullups
-3 Kips
-3 TTB
-3 CTB
-3 kips
-3 Bar MU
*try to make each kip the same
*try and stay on bar
Strength:
None
Conditioning:
12x 500m Row
(Rest 90″ between sets)
Accessory:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com