Power Endurance
Warm up:
10:00 row/bike/ski
3×5 wall squats
2×10 shoulder openers
3×5 cuban press
10x Y’s, pull downs, 90/90s on cross over symmetry bands
3×6 goblet squats
3×10 push ups
Then:
50x Pull-up
Strict, Dead Hang, NO KIP
Then:
10x Goblet Squat @ 70# +
2x (30sec Work/30sec Active Rest) Row @ >165m per interval pace +
2:00 minute Rest
Three Rounds
5 minute intermission
10x Goblet Squat @ 70# +
2x (30sec Work/30sec Rest) Box Jump +
2:00 minute Rest
Three Rounds
Then:
10-1 ring push up ladder