Power Endurance
Warm up 10:00 row/AD/jump rope combo
3×5 wall squats
3×5 cuban press
30m OH walking lunges
2×15 ball slams
Then
30m One arm OH Lunge + one round 30/30 PP with DBs + 5 pull ups + 60 secs FLR
x 5 rounds
Then
8x Pull up + 8x Dip + 8x Sit up+8x Push Up + 8x KB Swing
5 rounds, 1 min rest between rounds
Then, if time
60-sec overhead static hold with Oly Bar + 60 sec rest
x 6 rounds (can go heavier)
Athletes Training:
Greg, Kirk, Carolyn