Power Endurance

10:00 Warm up row/bike/ski erg
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Narrow wall squat
2 x 5 Squat jumps

Then:
10x Accelerating Back Squat (bar + 30# of chains) + 60 secs mtn climbers + 30 secs rest
x 4

Then:
10x BS Good Mornings @ 45# + 10x Anchored Leg Raises/GHD
x 4

Then: 
Cool Down

Athletes: Ants, Johann, Tyler, Kirk