12 13

Skills warmup.

Workout:

8 rounds:

10 chinups; or 15 flat ring row, or 20 angled ring rows;

15 OH box steps, 44/35 - 16 inches

Finisher:

reps	Movement        weight	1	2	3	…	8	total splits ↓
10 chinups
15 OH box steps, 44 - 16"
	round splits →

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

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