Prep:
2k row @ 70%
-then-
3×5 wall squat
3×10 reverse lunge/leg
3×8 goblet squat
-then-
3×60 single unders
3×10 squat jumps (empty barbell on back)
-then-
Mobilize
Strength:
Tempo Front Squat
6×4 @ 23X1
(Rest 2′ between sets)
Conditioning:
4 rounds
6 ring muscle ups
6 box jumps (36,30)
24 overhead squats (65,45)
Accessory:
Before Conditioning:
a) 5′ Freestanding HS work
b) 1x max parallette HSPU
c) 1x max deficit HSPU (6″”)
d) 1x max HSPU (no more than 1sec rest anywhere)
— Rest 1′ between parts b, c, and d
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com