Prep:
3×5 wall squat
3×10 air squat
3×5 goblet squat
3×10 empty barbell back squat
3×10 single-leg RDL (5/leg)
Strength:
Back Squat
12 minutes to work to 90% for a single.
-then-
5×1 (on the minute) @ 90%.
Conditioning:
For Time:
30 Back Squats 225, 155 (from rack)
Run 1 mile
Accessory/Core:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com