Strength 4 Endurance

Warm-Up: 4 rounds KB Complex x 6 reps

1. Goblets

2. L-Arm Swing

3. R-Arm Swing

4. L-Arm Clean

5. R-Arm Clean

6. L-Leg DL

7. R-Leg DL Work: 10 rds

8. 2 x KB Front Squat @88kg

9. 2 x Split Jump Work2: 6 rds

10. 5 x Scottie Bobs @ 30# DB's

11. 5 x Horizontal Ring Pulls

12. :30 Airdyne (arms only) Finish: 4 rds -- Core

13. 15 x Plate Sit-Ups @ 25#

14. 15 x Side Plank Lifts

15. 15 x Floor Back Extension Comments: Great workout. Challenging, but extremely effective strength training for the endurance athlete. 45 minutes in duration. No fixed rest. Constant flow. Focus on breathing and full ROM on exercises.