Prep:
EMOM x 10 minutes
odd) Bike 10/8 calories
even) Row 200m
Mobilize
Strength:
3×10 double-KB front rack squat
3×10 box jump (high)
3×10 barbell z-press (add weight)
3×10 bent over barbell row
Conditioning:
3 rounds, for time, of:
Row 750m
30 toes to bar
Accessory/Core:
3×10 weighted sit up
3×10 weighted hip extension
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com