Power
10:00 Airdyne/C2
3 x 5 wall squats
2 x 10 shoulder openers
2 x 5 cuban press
2 x 8 goblet squats
3 x 5 squat jumps
3 x 5 tuck jumps
Then:
20 rounds of…
24” box jump + broad jump + jump over 18” box + broad jump (each jump goes into the next)
Rest 4:00
Then:
10 rounds of…
10x Accelerating Back Squat (Bar + Chains) + 5x Burpees
Then:
10 x 10 Push ups + Plank Row
Power Endurance
10:00 C2/AD/Ski Erg
3 x 5 Wall squats
2 x 10 Goblet Squats
2 x 20 KB Swings @ 35-50#
2 x 20 KB PP 20 – 35#
Then
120m (4 laps of gym) Farmer’s Carry, 2KB @ 50#
+ 20x TGU (10 per side)
+ 240m Waiters carry (8 laps total, adjust the weight for OH as necessary) switch the hand that is up at 120m (or 4 laps)
+ hold a hand stand against a wall for 2:00
+ 120m Farmers Carry
+ 30 Renegade Man Makers 2 @ 20#
LateR: Recovery Endurance