Endurance AM Session
GP Warm Up
-Wtd Lunges 5x8 each leg (try to go up 10lbs from last week) Rest :60
-DB Shoulder Press 4x8 (try to go up by 5-10lbs from last week) Rest :90
-Power Cleans 4x3 Increase weight by 10lbs Rest 1:20
*all strength sets should increase load with each set

Endurance PM
Dynamic Warm Up
Run as far as possible in 45min with a zone 2 HR (mark total distance) The purpose of this run is to measure your HR and Power output ability.
Core work: 3 Rounds
30-50 Sit ups
2 Min Plank Hold