10 3

                               2012

Skills warmup

Workout:

3 Rounds – 15 – 11 - 7:

 400m run, then:

3 rounds of

Thrusters, 115/75

Chin-ups

then

400m run

Finisher

100 abmat

100 back ext

reps               Movement             weight	1	2	3	↓split totals
400m run then
15-11-7 of
Thruster, 115/75
Chin-ups
then 400m run
round splits →

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

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824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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