Power Endurance

10:00 Warm up row/run/bike; get HR up do intervals of 30/30 hard/easy for last 5:00
2×5 Wall squats
2×10 Shoulder openers
2×10 Squats
2×10 Goblet squats
2×10 Push press

Then – “Road Kill”
50 Calories on the Airdyne + 20x Ball Slams 15 – 25# Slam Ball
5 Rounds

Later Recovery Endurance