3 16

Skills warmup

Workout:

10 Rounds:

50 jump ropes

5 dead lifts, bw

15 knees to elbows.

Finisher

reps	Movement                 weight	1	2	3	…	10	↓ split totals
50 jump ropes
5 dead lifts, bw
15 knees to elbows.
	round splits →

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

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