Power Endurance
10:00 Warm Up
3 x 5 Wall Squat
2 x 10 Squat
2 x 15m OH Walking Lunge
2 x 5 Burpee
3 x 10 KB Swing (one set each @ 35#, 44#, 53#)
Then:
2 min Max Rounds of:
5x DL @ bodyweight (BW) +
10x Strict Press @ 30-50% BW +
2 min Max Reps of:
10x KB Swing @ 35-45# +
5x Burpee +
2 min Step-up on 18-20″ box
Three rounds, 24 min total effort
Use Step-ups as recovery or go hard to increase difficulty
*Target is 4 rounds for DL/SP and 3-4 rounds for KBS/Burpee per 2-min interval
Then:
1:00 Sit Ups
1:00 Mtn Climbers
1:00 Dip Hold
1:00 Rest
x 3