Three sets of:
Hollow/Arch Kips x 10
Max Freestanding HS Hold
+
Three sets of:
Kipping Pull Ups x 6-8
Strict HSPU x 4-8
+
Three sets of:
Bar Muscle Ups x 2-5
Handstand Walk x 50ft
+
Two sets of:
Row 2000m @ 5k PR Pace
(Rest 4:00)
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com