Tuesday Endurance
Warm up
5-10 min 
10+10m Banded lateral side step (R/L) 
10+10m Banded monster walk (Forward/Backward) 
15 Banded air squats 
20 Plate jumps
30sec Handstand Hold 
10+10 leg swings

4 rounds of
3 min rest between rounds
*Increase speed every round

5 rounds of
400m run
4 min rest between rounds
*same pace each round

For time
3 rounds
400m run
10 Pull ups
10 Handstand push ups

L1: Chest to bars, 4m hs walk into hspu
L2: –
L3: 5+5 reps
L4: Ring row and push ups