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Complete in Order Strength: Deload Week A) 12 min. EMOM – Snatch w/ 2 sec. pause 1″ below knee *build each set, do not fail...

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Gymnastics 4...

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

Rest Day

Squats Front Squat: Work up to 90% of 2RM and complete 4 sets of 2 there Conditioning AMRAP 30: 30 HSPU 30 Burpees 150 Double-unders...

Complete in Order Strength: A) Snatch + OHS: 10min. EMOM – working to heavy set w/ no misses Rest 2 min. at 80% of today’s...

Aerobic Work 8x 500m Row @ 2k PR pace (rest 2min between intervals) Gymnastics 3x 2min amrap of: 15 chest to bar pull ups max...

Complete in Order Strength: A) 6 supersets -5 strict ring dips w/ pause in bottom of each -3 strict pullups (focus on keeping shoulder and...

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

Rest day