1,2,3,4,5,4,3,2,1,2,3,4,5
Unbroken Strict Pull Ups
+ 5 Strict Press, 45/35 after each set
+
12:00 to a heavy bench press
+
5×2 Bench Press @ 80%
(Rest 2:00)
+
3×10 Bent Over Row
(weight = moderate)
+
Run 20:00 @ 75-80% Effort
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com