Prep:
EMOM 8 minutes
odd) 10 seated box jumps (24,20)
even) 10 Russian KB swings (53,35)
+
3 sets
10 empty barbell z-press
10 hollow/arch kips
+
Mobilize
Short Conditioning
3 rounds
10 double KB CJ (53,35)
20 toes to bar
(Time to beat — 4:46)
Gymnastics Work
EMOM 8 minutes
20ft HS walk to wall
6 Kipping HSPU
Aerobic Conditioning (Rowing)
10 rounds:
125m @ 90% (Gear 5 – Hard, but not exasperating.)
125m @ 50% (Recovery)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com