9 1

Skills warmup

Workout:

4 Rounds:

20 sumo deadlift highpulls, 95

30 abmat situps

100m run

10 pushups, clapping

Finisher

reps	Movement       weight	1	2	3	4	↓ total splits
20 sumo dl hp, 95
30 abmat sups
100m run
10 pups, clapping
	round splits →

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

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