General Warm Up
+
100 Calorie Assault Bike
(Rest 2:00)
75 GHD Sit Ups
(Rest 2:00)
50 Calorie Assault Bike
(Rest 2:00)
25 GHD Sit Ups
+
3 sets of:
Muscle Ups x 50% of max set
(Rest 1:00 between sets)
+
Cool Down
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com.