3.12.13 Power Endurance

Workout 
Throw Medicine Balls (various)
Then:
DB Complex, 6 reps each:
Biceps Curl +
Upright Row +
Bent-Over Row +
Thruster +
Lateral Lunge +
Push-up +
3x Strict Pull-up
3 rounds is one set, do 2 sets
Then:
9x DB Man-Maker (Heavy) +
6x Reverse Burpees +
3x Burpee/Pull-up OR Burpee/Box Jump (for those who don’t have Burpee/Pull-ups)
7 rounds (casual pace)
Then:
30x Bulgarian Bag Halos (15 each) +
15m KB Bear Crawl:
Rd 1: 2×40#
Rd 2: 2×50#
Rd 3: 2×70-80#
Rest plenty between rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
Proper Push-up.

Proper Push-up.

If you have the ability try to jump through the bar during the burpee/pull-up. This saves the arms, but creates a nasty metabolic impact. If jumping through the bar isn't any option, simply jump up, gather yourself, and do a pull-up.

If you have the ability try to jump through the bar during the burpee/pull-up. This saves the arms, but creates a nasty metabolic impact. If jumping through the bar isn’t any option, simply jump up, gather yourself, and do a pull-up. Either way it’s hard. Katie chipping away!

The burpee/box jump is equally as potent, especially at a 24" box for a female. Nice work Aubrey.

The burpee/box jump is equally as potent as the burpee/pull-up and a suitable alternative if the pull-up bar is too high. The 24″ box is no joke. Nice work Aubrey.