Power Endurance

10 minute jog/bike
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 5 squat jumps
Then:
KB Swing & Ball Slam Progression:
10x @ each of the following weights: as an example, weights of course should be adjusted for athlete.
35lb KB/ 16lb Ball, 44lb KB/ 20lb Ball, 53lb KB/ 25lb Ball, 62lb KB/ 30lb Ball, 72lb KB/ 35lb Ball
Two times through progression.
Then:
5x Manmakers @ 2x 35-55lb DB’s
60 sec Whip Smash
x 7 Rounds
Then:
30m Flying Burpees + 10x Pull Ups
x 7 Rounds
Then:
Cool Down

Athletes: Sari, Kirk