3 29

Skills warmup

Workout:

Rounds in 16 minutes:

100 jump ropes

10 thrusters, 95/65

100m run

20 burpees

Finisher

reps	Movement                 weight	1	2	3	4	…	↓ split totals
100 jump ropes
10 thrusters, 95
100m run
20 burpees
	round splits →

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

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