4 18

Skills warmup

Workout:

7 Rounds:

15 knees to elbows

10 push press, 95/65

7 deadlift, 1.5 BW

100m run

Finisher

reps	Movement         weight	1	2	3	...	7	↓ split totals
15 kn-elb
10 push press, 95
7 dl, 1.5 bw
100m run
	round splits →

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

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