11.21.12 Power Endurance

Workout
5 minute easy row, ride, run, jump rope, etc.
Then:
KB Complex
Then:
Phase 1
7 minutes of work:
3 minute Row/Ski/Airdyne
Then (immediately):
4 minutes of…
5x KB Snatch (L) +
5x KB Snatch (R) +
5x Box Jump +
3:00 minutes rest
2 sets
Then:
Phase II
7 minutes of work:
3 minute Row/Ski/Airdyne
Then (immediately):
4 minutes of…
5x Ball Slam/Barrier Hop +
5x Burpee
3:00 minute rest
2 sets
Then:
Phase III
100 reps of BB Grip Roll-ups
Then:
Cool Down