Power Endurance
10:00 Row/ski erg/airdyne
5 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
3 x 5 Push Press 2 @ 15-25lb DB
5 x 5 Single Leg Off-the-Box Squat (OTB)
5 x 5 Front Squat (increase weight each set)Then:
5x Front Squat + 10x FR Step Ups (5 per leg @ 18”) 2KB@20#
x7 rounds, rest as neededThen:
50x Ball Slam @ 15/20# + 50x Wall Ball @ 10/14# + 50x KB Swing @ 35/45#
(Steady pace, rest as needed to maintain proper form)Then:
5x Pull ups + 5x push ups every 60 secs for 10 minutes
5 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
3 x 5 Push Press 2 @ 15-25lb DB
5 x 5 Single Leg Off-the-Box Squat (OTB)
5 x 5 Front Squat (increase weight each set)Then:
5x Front Squat + 10x FR Step Ups (5 per leg @ 18”) 2KB@20#
x7 rounds, rest as neededThen:
50x Ball Slam @ 15/20# + 50x Wall Ball @ 10/14# + 50x KB Swing @ 35/45#
(Steady pace, rest as needed to maintain proper form)Then:
5x Pull ups + 5x push ups every 60 secs for 10 minutes
Cool down
Athletes: Macky, James, Curtis
