Power Endurance
10:00 bike ride warm up
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats
3 x 5 OHS + SOTS
2 x 5 Squat jumps
2 x 5 Tuck jumps
Then –
30 cal AD (go hard!) + 5 burpees + 10 box jumps @24″ box + 1:00 rest
5 rounds
Then –
15 atomic sit ups + 45 sec v-sit hold + 15 leg lowers + 45 sec v-sit hold
3 rounds no rest
Athletes: Christen, Briana
Strength Endurance
10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted lunge, weight in Farmers Carry
5x Pull up
x 5
Then:
5x RDL
10x KB Swing
15x Burpee
x 5
Cool Down
Strength Endurance
10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack
Then:
5x Step Up per leg
5x Strict Press single arm single leg (5 per arm)
x 7 Rounds, rest as needed
Then:
15m Bear Crawl + 5x Push Up (Rings, Bosu, or Floor)
x 5 Rounds
Then:
If time the “Hateful 8” (8minutes 30/30sec Hard/Less Hard)
Then:
Cool Down
Athletes: Ryan, Greg
