2 28

 Skills warmup

Workout:

1000m run

30 wallball

30 knees to elbows

1000m run

30 knees to elbows

30 wallball

1000m run

1000m is to, around Whitnall figure 8, and back

reps	Movement                 weight	1	↓ split totals
1000m run
30 wallball, 20/15
30 kn-elb
1000m run
30 kn-elb
30 wallball, 20/15
1000m run
	round splits →

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

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