5 4

Skills warmup

Workout:

Rounds in 20 min:

10 ball slams, 20/10

10 wall ball

50 jump rope

see 4 14

Finisher

100 abmats

reps	Movement         weight	1	2	3	4	...	↓ split totals
10 ball slam, 20
10 wallball
50 jumprope
	round splits →

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

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