11.8.12 Power Endurance, Accumulation

Workout
5 minute easy row, ride, run, jump rope
Then:
3×5 Wall Squats
2×20 Squats
3×10 KB RDL (light, to stretch the Hamstrings)
Then:
10x Goblet Squat + 
11x Burpee/Pull-up or 60s Ski/Row/AD +
90s Rest
 3 rounds 
Then:
5x Heavy Sumo DL +
25x Ball Slam (unbroken) +
90s Rest
3 rounds 
Then:
P1 4x (2 each) TGU (M@45-50, F@25-35)
P2 Burpees for the duration of TGUs
Switch
4 rounds each
Then:
Cool Down 10-minute Slosh Pipe Overhead Holds (5x60s each player)
 
Participants 
[gp_workout1]
 
Notable Accomplishments
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos

The goal of the KB RDLs is to stretch the hamstrings, nothing more. Each rep try to go a little deeper. Maintain a proper back position throughout. If the back rounds the hamstrings have reached their end. I like these types of warm-ups prior to any Deadlifting or bent work.

"Cool Down." The cool down doesn't always have to be easy. It only has to be easIER. Slosh Pipe Overhead Holds are often perfect.

Core tension.