Prep:
3 sets of:
10 single-leg RDL (5/leg)
10 hip extensions
Bike 15/12 calories
3 sets of:
60ft walking lunge (no weight)
15 GHD sit ups
Strength:
Deadlift Work
Every 15-seconds x 20
1 rep @ 75% of 1RM Deadlift
(Focus = SPEED)
Conditioning:
3-minute clock:
Row 30/25 calories
Max Rep deadlifts (225,155) in remaining time
(Rest 5 minutes)
x3 sets
Accessory/Core:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com