7.4.12 Power Endurance

Workout
5 minute easy row, ride, run, rope skip
Then:
2×20 Squats
3×5 Burpees
4x15m Forward Lunge + 15m Reverse Lunge
Then:
3×10 SA SL KB Strict Press (see photo)
Then:
Handstand Practice
P1 20s Handstand 
P2 Support P1
Switch, 5 sets each
Then:
“Happy Birthday America”
17x Burpees +
76x Squats +
400m Run
4 rounds 
Then (immediately):
50x KBS @ 35#
40x KBS @ 40# 
30x KBS @ 45# 
20x KBS @ 50# 
10x KBS @ 70# 
Then:
Cool Down
 
Results
Dave H.
Jamie Bald.
Rodney J.
Andrew L.
Sara Y.
Katy R.
Layne N.
Jamie S.
Crystal S.
James R.
Janell B.
Kristen B.
Kara S.
Amber C.
Robin M.
Margaret F.
Latissa H.
Rob O.
Nicole B.
Dana K.
Beau C.
Cedric J.
Lelia G.
Cody G.
Seth L.
Talia K.
Leah Z.
Keith S.
Robert AY.
Rachel S.
Xeve S.
Erin E.
Diane M.
Jordan C.
Miguel R.
Kian O.
Ashley C.
Victor R.
 
Coach’s Comments
N/A
 
Photos

Season the shoulders.

 

 

 

 

 

 

 

 

 

 

Tenderize.

 

 

 

 

 

 

 

 

 

 

 

Sautee until crispy.

 

 

 

 

 

 

 

 

 

 

 

Beau finishing strong with the 80# bell.