I'm a powerlifter, but as I've gotten bigger I want to maintain decent work capacity. I also may have a beep test coming up for an application to join the fire brigade. I don't need a massively high score: 9.6. I used to do a bunch of endurance work and I can control my breathing well.
Anyhow, long story short my question is, will doing some kind of high intensity finisher a couple of times a week be helpful?
I've been doing this for about three weeks now. So far I've done things like:
100 53 lbs kb swings in as few sets as possible (30, 30, 40)
1 to 15 53 lbs kb swings and 15 to 1 push-ups as fast as possible (20 minutes, first five sets in just over 5 minutes)
Prowler pushes: today was three blocks of 5 9.5 m pushes with 220 lbs of plates in a minute with four minute breaks
Any suggestions welcome, ideally something that'll take 10-20 minutes I can tack on to the end of a session.