Work-out: Power endurance

Warm-up:
40 x jumping lunge
40 x air squat
30 x push-up
30 x atomic sit-up
30 x leg lift
2 x indian-run on track

Station 1:
4 rounds of
5 x hang-clean/lunge/push-press combo
1 x modified fleshstorm

Station 2:
4 rounds of
20 x step-up on box with rock (10 each leg)
10 x KB slash-to-halo + 10 x weighted sit-up (with KB)

Station 3:
4 rounds of
2 min tire fight
1 min rest

Bonus: Rock relay

Attendees:

Charles
Shay
Kostas
Nate
Konstantin
Ed

Comment: Step-up with the rock is killer. Expect more of those in the future.