Power Endurance

10:00 jog/bike/row
3 x 5 Wall Squat
2 x 10 Shoulder Openers
2 x 5 Cuban Press
3 x 10 Goblet Squat

Then:
3x (30sec Work/30sec “Rest”) Squat
“Rest” is in parallel position
Three Sets, Rest 60sec between each

Then:
Front Rack Squat/PP KB’s
10-1 ladder (increase weight each set…until you can’t)

Then:
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne
Ten Rounds

Then:
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups
Five Rounds

Then:
Cool Down