Prep:
EMOM x 9
1. 50ft walking lunge (light DB’s in front rack)
2. 10 empty barbell OHS
3. 10/8 calorie Assault Bike
+
3 sets
6 single-arm landmine press/side
6 strict pull ups
+
Mobilize
Barbell Conditioning
AMRAP 7 minutes
5 box jumps (30,24)
3 squat cleans (225,155)
Gymnastics Work
5×5 weighted pull up (small kip allowed)
(Set every 2:30)
Aerobic Conditioning
10x250m Row
(Rest 30 seconds between sets)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com