4 28

Skills warmup

Workout:

Rounds in 20 min:

5 L-chins

10 ring dips

15 squats

Finisher

reps	Movement         weight	1	2	3	4	...	↓ split totals
5 L-chins
10 ring dips
15 squats
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

4 27 FGB

Skills warmup

Workout: FIGHT GONE BAD

3 Rounds, 1 min per set; 1 min rest betw rnds:

Wallball, 20

Sumo deadlift highpull, 75

Box jump, 20

OH press, 75

Row (calories)

see Nov 16

Finisher

reps	Movement       weight	1	2	3	↓ split totals
? wallball, 20
? s-dl-hp, 75
? box jump, 20
? OH press, 75
? row
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

4 26

  Skills warmup

Workout:

5K Run

Finisher

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

Subscribe to the FitWorks daily workout Power Grid HERE.

4 25

Skills warmup

Workout:

10 Rounds:

5 handstand pushups

7 ring dips

10 pushups

Finisher

reps	Movement         weight	1	2	3	...	10	↓ split totals
5 hs p ups
7 ring dips
10 pushups
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.