Back Squats
Work up to 90% of 5RM for 5 sets of 5
Muscle Ups
A) 4 min. alt. tabata – Arch/hollow holds on rings
B) 10 min. – Every 30 sec. 1 skin the cat + 1 ring MU
Conditioning
60/45 cal AAB
EMOM perform 10 GHD situps
Start w/GHD’s
10min Cap
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com