Power Endurance
Warm up 10:00 Ski Erg
2×5 Wall Squat
2×5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
Work up to Heavy BSSU
Then:
2×3 per leg @ 70% 1RM
2×2 @ 80% 1RM
6×1 @ 90% 1RM
Work up to Heavy BSSU
Then:
2×3 per leg @ 70% 1RM
2×2 @ 80% 1RM
6×1 @ 90% 1RM
Rest 5:00
Then:
5x Heavy Goblet Squat +
10x Box Jump @ 24 – 30”
30 secs Mtn Climbers
Max Rounds in 12 minutes
5x Heavy Goblet Squat +
10x Box Jump @ 24 – 30”
30 secs Mtn Climbers
Max Rounds in 12 minutes
Then:
6:00 30/30 Ski Erg + 2:00 rest x 2
6:00 30/30 Ski Erg + 2:00 rest x 2
Then:
“All-out” minute on the AirDyne just for funzies
“All-out” minute on the AirDyne just for funzies
Then of course cool down, C2, Ski Erg, Airdyne, go walk outside, whatever works.
