Power Endurance

warm up 10:00 C2/AD/Jump Rope
wall squats 3 x 5
ball slams 2 x 20
wall ball 2 x 20

Then
Team 1 – 10 – 1 Pull-up Ladder (alternate with teammate for rest)

Then
4:00 30/30 DB Push Press
Rest is in OH Position

Then
10x DL @ 135# every 60sec for 10 minutes

Then
4:00min 30/30 Push Up
Rest in Plank

Then
10x Bent Over Row @ 95# every 60sec for 10 minutes

Then
4 Rounds Handstands 30sec hold, 30 sec rest

Cool Down 5 -10 min AD or Row