Prep:
EMOM x 10 minutes:
odd) Row 12/9 calories
even) Bike 12/9 calories
3 sets of:
10 single-leg RDL (5/leg)
50ft walking lunge (no weight)
Strength:
Deadlift
10, 8, 6, 4, 2
(Build to a Heavy-ish Double)
(Rest 3 minutes between sets)
Conditioning:
Double DT
10 rounds
12 deadlifts
9 hang power cleans
6 push jerks
Weights: 155, 105
Accessory/Core:
3 sets of:
10 glute ham raises
20 banded good mornings
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com