Power Endurance

Warm up 10:00 total, 5:00 AD + 5:00 Jump Rope
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
2 x 5 Jump Squat
Warm up to knee jump (@PVC then 15# bar…)

Then:
10x Knee jump (25#/35#) +
10x Atomic Sit ups +
20x Front Squat @ 65#+
20x V-ups
30x Back Squat @ 85# +
30x Windshield Wipers

Then:
30 Cal AD / 250m row (alternate) +
60sec Rest
5 Rounds

Athletes: Seth, Ian, Kent