Prep:
10-minute Assault Bike @ 60% effort
-then-
3×10 goblet squat
3×10 DB push press
-then-
2×40 single unders
2×10 empty barbell front squats
Strength:
None
Conditioning:
Every 4 minutes for 20 minutes (5 sets)
12,9,6 thrusters (95,65)
36,27,18 double unders
Rowing (Steady State)
30-minute Assault Bike @ 80% effort
Accessory:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com