Prep:
5-minute Progressive Row
2×10 single-arm KB OHS (5/side)
2×10 ball slams
2×10 single-arm seated DB press (5/side)
2×10 goblet squat
Strength:
Jerk Grip Overhead Squat
6×3
(work to a heavy triple)
-then-
3×3 @ 80% of heavy triple
(on the minute)
Conditioning:
25-minute AMRAP of:
Run 800m
25 strict handstand push ups
15 overhead squats 165, 110
Accessory/Core:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com