Power Endurance

Warm up 10 min airdyne
Wall Squats 3 x 5
Shoulder Openers 3 x 8
Cuban Press 3 x 5
Goblet Squats 3 x 5

Then:
Warm up to weight on KB Jerk and KB Swing (see below)

Then, IWT:
3x KB Jerk 2 @ 40# + 2:00 Step ups 18” box + 2 min rest x 2 rounds
+
13 KB Swings @ 62lbs + 2:00 row (sub 1:55 pace) + 2 min rest x 2 rounds
+
15x Goblet Squat @ 55# + 2:00 Airdyne (40+ cal pace) + 2:00 rest x 2 rounds

Then:
10 – 1 HSPU ladder for time

Cool Down