Power Endurance

Warm up:
2 x 5 wall squats
2 x 5 dislocates
2 x 5 goblet squats
10 x scorpions
10 x mountain climbers
5 x 1 jump squats
10 x burpee pullup + 10 sec deadhang (maintain active shoulders)

Skill: Whip smash and pull

MCB: Whip smash and pull
40 minute cut off
Tag team
Each person must complete minimum 2 rounds
10 x deadlift (M: 80kg, F: 50kg)
3 x (15 x whipsmash + 10m drag)
(attach 24kg kettlebell to fast rope)

If not doing above complete the following:
13 rounds
30 seconds burpee box jump
1 minute step up
30 seconds burpee
1 minute plank

Recovery/ Cooldown
10 minutes continuous easy movement
Ring pec stretch
Pec trigger point
Hamstring stretch
Rotator cuff trigger point

RECOVERY SESSION

10 min easy movement (run, swim, row, walk, bike etc)

3 x 20 deadlift @ 30% 1RM
3 x 20 deadlift standing on plates @ 30% 1RM
3 x 6-1 pull up ladder
3 x 6-1 behind neck press (light) ladder

Then;
30 minute row / bike / swim / run @ easy pace

10 min easy movement (run, swim, row, walk, bike etc)