Power Endurance

Warm up:
10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
OH Walking Lunges 2 x 10

Then:
100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20#
5:00 rest
500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 Box Jump (24-30″) + 55 Atomic sit ups + 500m Row

Cool down 10min

Recovery Endurance 30min walk later