4 25

Wed   4 25                          2012

Skills warmup

Workout:

5 minutes each of:

 Rowing for calories

30 sec rest

20 Wallball, 20/15

10 ring dips

30 sec rest

Jump rope, single leg

30 sec rest

20 burpees

10 GHD situps

Finisher

---

reps               Movement             weight	1	↓split totals
Rowing for calories
20 wallball/10 ring dips
Jumprope, single leg
20 burpees/ 10 GHD situps
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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