Power Endurance

Warm up
10:00 C2 row
3×5 wall squats
3×8 goblet squats
3×5 OHS+SOTS combo w/PVC
2×10 shoulder openers
3×5 push ups
2×15 ball slams 15/20# ball

Then-
6x500m row, 3:00 rest
Do 45 sec FLR during rest

Then –
10-1 Ring Dip Ladder
Between each rung of ladder, do 10x split jumps (per leg)

Athletes: Molly, Elise