Power Endurance

10:00 warm up
2 x 5 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
10x DB PP x 2

then
HSPU Ladder 10 – 1 (or handstand Holds)

Then
10x Bench Press + 20x Whip Smash
x 5

Then
6:00 30/30 row, real time based on 500m time
or
20/10 Band Sprints