Sunday Power Hour

Strength
Bent Over Row: 4 x 7 (across)
Accessory: 3 Rounds For Quality
10 DB Pullovers
10 Rower Pike-ups
15 Bent Over Rear Delt Raises
10 Barbell Roll-outs
10 Bradford Presses (over and back is 1 rep)
30-45 second banded pallof iso hold

Sunday Endurance

At 0:00: 3 Rounds
2 minute run, hard
30 second run, easy
90 second run, hard
30 second run, easy
1 minute run, hard
30 second run, easy
*rest 3 minutes between rounds
At 30:00: Teams of 4, AMRAP 35
30′ KB Walking Lunge (2 x 70/53, held at side)
30 Plate Hops (to 45# plate)
15/12 calorie bike
15/12 calorie row
*One partner completes a full round, then switch.