Power Endurance + Strength Endurance

10:00 Warm Up Row/Ski/Airdyne
2×8 Shoulder Opener
2×5 Cuban Press
Extra Mobility Work
3×5 Wall Squats
2×10 Good Mornings
Then:
Barbell Complex…6 reps of each movement, don’t put bar down except to change weight
Dead Lift
Bent Over Row
Hang Clean
Front Squat
Push Press
Back Squat
Push Up (on bar)
3 rounds, increase weight each round
Then:
10X Deadlift @ 115%BW + 25 Box Jumps @ 24″ Box
3 Rounds for time 6:14
Then:
OHS @ 30%1RM + Ring Push Up
30-20-10 reps of each
Then:
5 minute rest
Then:
1:00 All Out on the Airdyne for max calories

Athletes: Carolyn, Lara, Betsy