Aerobic Work
9 x 500m Row @ 2k PR pace
(Rest 2 min between intervals)
Gymnastics
4 sets – 50 ft. HS walk
* stop every 10 ft. and hold for 3 sec.
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
Developing Power & Strength through the use of the Olympic Lifts.
