Power + Strength Endurance
10:00 warm up row/bike/jog
3×5 wall squats
2×10 shoulder openers
3×5 SOTS
then –
1-10-1 burpee ladder
then-
tail pipe
6x250m row; hold KB in FR during rest (rest as long as row effort)
then –
1-10-1 KTE ladder
Power + Strength Endurance
10:00 warm up row/bike/jog
3×5 wall squats
2×10 shoulder openers
3×5 SOTS
then –
1-10-1 burpee ladder
then-
tail pipe
6x250m row; hold KB in FR during rest (rest as long as row effort)
then –
1-10-1 KTE ladder