Prep:
3 sets of:
10 push ups
12 ring rows (feet on the floor)
Row 12/9 calories
3 sets of:
12 half-kneeling single-arm press (6/arm)
8 strict pull ups
Strength:
Push Press Work
5, 5, 4, 4, 3, 3, 2, 2, 1, 1
(Rest 2-3 minutes between sets)
Conditioning:
15-minute AMRAP of:
Run 200m
18 strict press (75,55)
6 bar muscle ups
Accessory/Core:
3 sets of:
30-second hollow hold
(Rest 30-seconds)
30-second superman hold
(Rest 30-seconds)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com