IntrONE

Four rounds, 15 reps:

15 burpees;

15 flat rows;

15 box jumps (24 inches).

reps	~ weight
movement		1	2	3	4	splits   ↓
15 burpees
15 rows
15 jumps ~24”
round splits →
time / score		recovery
work (foot-pounds)		power (fp/min)		power ratio

 

Power Grid download for IntrOne, HERE.