Prep:
EMOM x 10 minutes
odd) Row 12/8 calories
even) Bike 12/8 calories
Mobilize
Strength:
3×5 tempo ring dip @ 32X1
3×5 weighted strict pull up
3×10 ring push up (1sec pause at bottom)
3×10 DB bent over row (5/arm)
Conditioning:
30 Muscle Ups, for time
Accessory/Core:
3-minute banded march (bear hug 20/14 med ball)
(rest 3 minutes)
x2 sets
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com