Workout:
Power Endurance
2 x 8 Shoulder Openers
2 x 5 Cuban Press
2 x 6 Goblet Squat
2×5 Burpee
2×10 Jump Squat
3×10 KB Swing (one set each @ 35#, 45#, 55#)
Then:
2 min Max Reps of:
5x DL@ bodyweight (BW) +
10x Strict Press with DBs @ 30-50% BW +
2 min Max Reps of:
10x KB Swing @ 35-55# +
5x Burpee +
2 min Step-up on 18-20″ box
Count reps on step ups and try to keep consistent for all rounds.
3 rounds total.
Then:
1:00 Sit Ups
1:00 Mtn Climbers
1:00 Dip Hold
1:00 Rest
x 3
Athletes Training: Julianne, Dan, Kent, Carolyn, Sari