11 18

Skills warmup

Workout:

5 Rounds:

15 pushups

15 ring rows

15 OH lunges, 53

See Sept 30

Finisher

reps	Movement       weight	1	2	3	4	5	↓ total splits
15 pushups
15 ring rows
15 OH lunges, 55
	round splits →

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

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