10 13

Skills warmup

Workout:

Rounds in 20 min:

15 burpees

20 power hangcleans, 45

30 abmat situps

100 jump ropes

Finisher

reps	Movement       weight	1	2	3	4	…	↓ total splits
15 burpees
20 pwr hngclns, 45
30 abmat situps
100 jump ropes
	round splits →

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

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JGo 4 rounds, 16 35