Three sets of:
Wall Squat x 5
Russian KB Swings x 10
Med Ball Front Squat x 10
+
12:00 to work to a heavy Power Clean (roughly 80% of 1RM Clean)
+
10,9,8,7,6,5,4,3,2,1
UB Power Clean, 115/75
+ Run 200m
+
Three sets of:
15 GHD Sit Ups
15 GHD Hip Extensions
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com