2 17

Skills warmup

Workout:

10 Rounds:

7 OH squats, 95

15 ring rows, flat

Finisher

One-arm plank, 2 min each side

reps	Movement                 weight	1	2	3	…	10	↓ split totals
7 OH sq, 95
15 ring rows, flat
	round splits →

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

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