Power Endurance

Warm up 10 min jog
Wall Squats 3 x 5
Goblet Squats 2 x 5
KB Swing 2 x 20
Single Leg OTB 3 x 5 per leg @ 18” box 

Then
7min 30/30 Burpees 2:00 rest
7min 30/30 Weighted Step Ups @ 18” box (hold KB in FR during rest)
2:00 rest
7min 30/30 F Squat @50% BW (don’t put bar down)
2:00 rest
7min 30/30 Mtn Climbers (hold plank during “rest”)

Then:
Air Dyne Ladder 
50 cal, 40, 30, 20, 10 
3:00 rest between efforts

Cool Down 
10- 15 min C2 Row or AD