power endurance

alex, "i just want to hit five minutes."..."my fucking arms are dead."

front squat push press.

seth.

goblet squat sponsored by chevrolet.
tj, seth

warm up: row, jump rope

seth:

3x12 kb swing @ 35#

3x8 @ 45#

3x6 @ 53#

tj:

3x12 kb swing @ 45#

3x8 @ 53#

3x6 @ 73#

every two minutes, for 10 minutes:

x10 goblet squat

15 yards bear crawls

13 calories on airdyne

tj @ 73#

seth @ 53#

then:

p1: x15 kb swing @ 44#, 15 yards broad jumps, 20 whip smash

p2: rest

4 rounds

cooldown:

p1: overhead slosh pipe hold

p2: plank hold

work until failure, switch places, two rounds.

brad:

jump rope

3x15 kb swing @ 30#

3x10 @ 40#

3x5 @ 53#

3x10 goblet squat @ 30#

3x8 @ 40#

3x6 @ 53#

3x7 front squat @ 50%

2x5 @ 60%

1x3 @ 75%

1x1 @ 90%

then:

every thirty seconds 5 fspp for 7:00