Strength endurance

move.

swing.

steve, john:

warm up: 10:00 row

barbell complex:

x6...

dead lift

upright row

clean

front squat

push press

back squat

push up

steve: 65#, 85#, 95# (three rounds)

john: 45#, 65#, 75# (three rounds)

then:

p1

x7 burpees

1:00 airdyne

rest 1:00

switch

p2

x15 kb swings @ 53#

1:00 box jumps @ 20"

rest 1:00

three rounds

steve: box jumps: 25, 22, 22/airdyne: 40, 39, 30

john: box jumps: 22, 15, 15/airdyne: 28, 27, 26

cooldown:

5 kte, 5 pushup

5 rounds