Workout:

Power Endurance

Warm up 10:00

2 x 8 Shoulder Openers

2 x 5 Push Up Plank Row 2 DB @ 20 – 40#

3 x 5 Wall Squats

3 x 6 Goblet Squat, heavier each set.

Then:

5x BO Row

5x Pull Up – strict, no kip

10 Rounds

Then:

10x Goblet Squat @ 50 – 70# +

500m Row/Ski Erg +

2:00 minute Rest

Three Rounds

Rest 3:00

Then:

10x Goblet Squat @ 50 – 70# +

1:00 Box Jump +

1:00 minute Rest

Three Rounds

Athletes Training: Frank, Laurel, Sari, Carolyn, Johann, Trenton, Ryan