Workout:
Power Endurance
Warm up 10:00
2 x 8 Shoulder Openers
2 x 5 Push Up Plank Row 2 DB @ 20 – 40#
3 x 5 Wall Squats
3 x 6 Goblet Squat, heavier each set.
Then:
5x BO Row
5x Pull Up – strict, no kip
10 Rounds
Then:
10x Goblet Squat @ 50 – 70# +
500m Row/Ski Erg +
2:00 minute Rest
Three Rounds
Rest 3:00
Then:
10x Goblet Squat @ 50 – 70# +
1:00 Box Jump +
1:00 minute Rest
Three Rounds
Athletes Training: Frank, Laurel, Sari, Carolyn, Johann, Trenton, Ryan