Power Endurance

10:00 Jog/bike around neighborhood
3 x 5 Wall squats
2 x 8 Shoulder openers
2 x 5 Cuban press
2 x 8 Goblet squats
2 x 8 Push ups

Then:
Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest
4 rounds

Then:
20x Ball slams @20# + 10x Dead lifts @135# + 1:00 Air dyne/Ski Erg sprint + 1:00 Rest
4 rounds

Then:
Cool Down

Athletes: Seth, Jess, Ants