Weightlifting (Clean)
Work up to a Heavy Single
+
6×2 @ 80% of 1RM
Rest 2 minutes between sets
Aerobic Work
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy
Ski five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.
Row instead of Ski if no Ski Erg available
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com