A. Four Sets of:
Push Press x 6 reps @ 70%
B. Three Sets of:
Power Snatch x 7 reps
Overhead Squats x 7 reps
Weights: 135,95
Rest 90 seconds
(These sets are unbroken sets for efficiency and speed)
C. Every 1:00 for 7:00
Ring Muscle Ups x 3-4 reps
D. Bike
Three sets of:
30-seconds Moderate
20-seconds Hard
40-seconds Easy
30-seconds Hard
20-seconds Moderate
40-seconds Easy
(Rest 2:00)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com