7 16

Skills warmup.

Workout:

4 rounds:

15 swings, 55lbs, 30 sec rest; then

20 wallball, 30 sec rest; then

15 knees to elbows, 30 sec rest; repeat.

Finisher:

Abmat situps in one minute.

reps	Movement        weight	1	2	3	4	total splits ↓
15 swings, 55
20 wallball, 20
15 kn-elb
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

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