Prep:
10-minute AMRAP @ 70% effort:
200m Row
10 burpees
-then-
3×5 wall squat
3×10 reverse lunge (per leg)
3×10 air squat
-then-
3-minute banded march (hold 20/14 ball)
(Rest 3′), x2 sets
-then-
Mobilize
Strength:
Tempo Back Squat
6×5 @ 33X1
(Start out light and work up a bit)
(Focus = POSITIONING + Tempo)
Rest 2-3 minutes between sets
Conditioning:
10 rounds
10 calorie Row
10 KB swings (53,35)
Accessory:
5×10 Fat Bar bent over Row
5×10 deficit Push Ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com