Power Endurance “choose your torture”
10:00 row/jog/bike
2 x 10 shoulder openers
3 x 5 wall squats
10x each: Y’s, pull downs, 90/90s with cross over symmetry bands
3 x 6 good mornings @ 35-55#
Then: choose your torture…
3 x 5/side SLSLDL, increase weight each set
3 x 5/side One-leg Weighted Off the Box Squat, increase weight each set
3 x 5/side Weighted Cossack Squat, increase weight each set
Or
3x 12 One-arm/One-leg OH Strict Press (3x in all four combinations LL, LR, RR, RL)
3x 5 One-arm Clean & Jerk @ 35# KB, increase weight each set
3x 5 Bent Press @ 35# KB, increase weight each set
Then:
“On the Minute” for 10min choose your torture
5x Deadlift @ 30%-40% 1RM (Start each DL from the Chair Position and maintain it, keep chest high) +
10x Split Jump (Explode. 5 each side)
Or
5x Headcutter @ Heavy-ish KB +
5x Flawless Burpee (Chest to floor, not hips. Jump high and clap)
Or
5x Floor Press @ 40%-50% 1RM +
10x OH Strict Press @ 2x “Light KB’s” (Use a Push Press before the failure rep, but lower slowly)
If Time:
2000m row/ski erg for time