Power Endurance

APR

04

Monday


Workout:
50x Hand Stand Push-up
50x Pull-up on Rings
50x Push-up ("Hard" Style)
Then:
Max Reps in 60 minutes of the following movements:
Ball Slam @ 25#
Box Jump @ 30"
"HeadCutter" @ 53#
KB Swing @ 53#
Push-up ("Hard" style)
Push Press @ 2 x 25# KB
Burpee
Sit-up (Knees-to-chest)
Wall Ball @ 20#
Deadlift @ 135#
Then, Later:
15x Push Press @ 2 x 25# DB +
128x Wall Ball @ 20# +
40x Box Jump @ 30"+
175x Push-up +
110x Burpee +
170x "HeadCutter" @ 53# KB +
50x DL @ 135#
Then:
50 minute AirDyne @ 20cal/min pace
Then, immediately:
"300FY":
i.e. 300 calories in ten minutes on AirDyne
Then:
Cool Down


Notes:

HSPU, Pull-up, Push-up, Swing, "300FY":
Maximus. Total reps for the day all grouped together below
Pull-up = 50 reps
HSPU = 50 reps
Ball Slam = 100 reps
Push Press = 223 reps
Wall Ball = 165 reps
Box Jump = 140 reps
Push-up = 230 reps
Sit-up = 100 reps
Burpee = 210 reps
"HeadCutter" = 225 reps
KB Swing = 100 reps
DL = 150 reps
50 minute AirDyne = 1018 calories
"300FY" = 268 calories



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