Power Endurance
Warm up:
5:00 Airdyne, each minute a little harder
5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec
Then:
5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec
Then:
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squat
3×8 DB PP
3×5 Wall Squat
3×8 DB PP
Then:
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 15x Goblet Squat +
20x KB Swing + 20x Goblet Squat
Then:
4x 30/30sec Push Press 2DB@15# (Hold OH during “Rest”)
Then:
4x 30/30sec Mountain Climber (Hold Plank during “Rest”)
Then:
4 x 30/30sec Step ups holding 26# KB in front rack (Keep KBs at chest during “Rest”)
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 15x Goblet Squat +
20x KB Swing + 20x Goblet Squat
Then:
4x 30/30sec Push Press 2DB@15# (Hold OH during “Rest”)
Then:
4x 30/30sec Mountain Climber (Hold Plank during “Rest”)
Then:
4 x 30/30sec Step ups holding 26# KB in front rack (Keep KBs at chest during “Rest”)
Then:
Finish with 200FY – female standard – as many calories as you can burn in 10:00 on the Airdyne, strategize!
Cool Down, Mobility Work
Athletes: Lindsay, Karla, Chris
