Front Squats
Work up to 4RM in 6-7 sets
Bar Muscle Ups
Death by unbroken bar muscle ups
Interval Conditioning
4 x 1:30 min AMRAP
10 Bar-facing Burpees
10 Deadlifts, 275/185
Max deficit Kipping HSPU, 6/4″
1:30 min rest between rounds
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com