Prep:
Assault Bike 8 minutes @ 70-75%
-then-
3×20 banded good mornings
3×10 GHD hip extensions
-then-
3×60 single unders
3×10 hollow arch kips
-then-
3×10 strict pull ups
3×10 double DB push press
-then-
Mobilize
Strength:
None
Conditioning:
14x500m Row
(rest 90″” between sets)
Accessory:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com