Power Endurance
10:00 Warm Up (run/bike/ski erg)
3 x 5 Wall Squats
3 x 8 Shoulder Openers
3 x 5 Cuban Press
Mobility Work
Then:
Barbell Complex, 6 reps of each:
Body Row
Front Squat
Push Press
Back Squat
Push up
3 rounds, increase weight each round (with BB at 45, 55, 65#)
Then:
10 x Pull up +
20 x KB Swing +
30 x Box jump +
40 x Push up +
50 x Sit Up +
60 x Burpees +
10 x Pull ups
Then:
Run a 5K for time