Power Endurance
Warm up 10:00
2 x 5 wall squats
2 x 5 shoulder openers
2 x 5 cuban press
Then:
KB FR Squats
Squat Jumps
Walking Lunges FC Forward & Backward
Burpees
2 x 10 of each
Then:
KB Swings @ 50# +
Lunge or Split Jumps
50, 40, 30, 20 of each
Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
10sec Work/20sec Rest Bench Press @ 115# 10 Rounds
Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
10sec Work/20sec Rest “Proper” Push-up 10 Rounds
Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
20sec Work/10sec “Rest” FSPP 85 – 115#
Athletes: James, Macky
