Power Endurance Warm up 10min something 3×5 wall squats 3×5 cuban press 2×5 squat jumps 3 x 5 OHS + SOTS PVC Then 250m sprint row + 20x double box jumps + 2:00 KB Swing 40# + 2:00 rest x5 rounds Then 5 RMM + 5 FTH + 3 FST Bear Crawl x3 Rounds
Strength Endurance 10:00 warm up row/ski 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 KB swings 2 x 10 Push Ups then – 15m weighted walking lunge + 15m bear crawl (same weight) x 6 rounds then – 15m OH walking lunge (25-45# plate overhead) […]
Strength + Supplemental Warm up:10min C2 or Airdyne wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 OH Walking Lunges @ 20# Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% per side 2 x 4 @ 60% 2 x 3 […]
Strength + Power Supplemental Warm up:10min C2 or Airdyne wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 OH Walking Lunges @ 20# Then: Workup to Heavy TGU with BARBELL 2 x 5 @ 50% per side 2 x 4 @ 60% 2 x […]
Power Endurance 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 8 x Y’s, Pull Downs, 90/90s (cross over symmetry bands) 2 x 10 Goblet Squats 3 x 5 Single Leg OTB Squats Then: 1:00 Step Ups with KB in FR + 20 cal AD […]