Power Endurance
5:00 Airdyne just arms
3 x 5 wall squats
3 x 5 cuban press
3 x 8 shoulder openers
then
4:00 30/30 DB PP rest is locked out over head +
rest 1:00
2:00 Airdyne go hard
then
2:00 FLR + 1:00rest
then
4:00 30/30 Push Ups rest is locked out (of course) + 1:00 rest
then
2:00 Airdyne go hard
then
2:00 static Ring Hold Dip position + 1:00 rest
then
4:00 30/30 Halos 45# plate, rest is actually rest + 1:00 rest
then
2:00 Airdyne go hard
then
2:00 pull ups, one pull up every 10 secs for 2min, do not let go of the bar. + 1:00 rest
Last but not least…grab two 45# plates one in each hand, walk around studio 2:00 (do not drop on foot) rest 1:00 repeat x 3
Athlete: Matt