Prep:
3 sets
10 air squats
10 alternating box step ups (no weight)
1-minute row
+
3 sets
5 split squats/side
30-second HS hold (against wall)
+
Mobilize
Back Squats
A) 6×5 up to 5RM, 1 set every 2 minutes
rest 3 min
B) 3×5 @ 80% of 5RM every 90 sec
Jerks
50/3, 60/3, 70/2, 80/2, 85/2, 90/1
(Set every 90 seconds)
Conditioning
21,15,9
Strict HSPU
Burpee Box Jump Overs (24,20)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com