Warm-Up: 4 rounds KB Complex x 6 reps
- Goblets
- L-Arm Swing
- R-Arm Swing
- L-Arm Clean
- R-Arm Clean
- L-Leg DL
- R-Leg DL
Work: 10 rds
- 2 x KB Front Squat @88kg
- 2 x Split Jump
Work2: 6 rds
- 5 x Scottie Bobs @ 30# DB’s
- 5 x Horizontal Ring Pulls
- :30 Airdyne (arms only)
Finish: 4 rds — Core
- 15 x Plate Sit-Ups @ 25#
- 15 x Side Plank Lifts
- 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.
Jake's Take 
2 replies on “Strength 4 Endurance”
woah! scottie bobs?! i am a little out of the loop! :)
Killer, do a youtube search. Grab some 10 lb dumbbells and tell me how your abs and shoulders feel in the morning!