Prep:
EMOM x 9
1. 50ft walking lunge (no weight)
2. 10 empty barbell OHS
3. 10/8 calorie Assault Bike
+
3 sets
6 single-arm DB push press/side
6 strict pull ups
+
Mobilize
Barbell Conditioning
3 rounds
21 deadlifts (185,125)
7 overhead squats (185,125)
Gymnastics Test
2,4,6,8,10,8,6,4,2
unbroken kipping HSPU (Open Standard)
Aerobic Conditioning
For Time
2000m Row
200 double unders
2 mile Assault Bike
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com