General Warm Up
+
5x 3:00 Rounds
15 Power Snatch, 75/55#
15 Box Jumps, 24/20”
Max Calorie Row
(Rest 2:00 Between Rounds)
+
EMOM 12:00
odd) 2-4 Ring Muscle Ups
even) 15/12 Calorie Bike
+
Cool Down
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com.