Power Endurance

Warm Up
10:00 run/ski erg/jog
2 x 10 Shoulder opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up

Then
Work Up to Heavy Floor Press, KB DB or BB
Then
3x Floor Press +
10x Bent Over Row
rest 60 secs
Five Blocks

Then
2 lengths gym Sled Push @ sled + 75% BW +
10x Box Jump @ 20 – 30” +
60 second Sprint
Rest 2 minutes
Four Blocks

Then
3x (1-6) Pull-Up Ladder