3 12

                                   2013

Skills warmup

Workout:

10 min, 3 min rest, tabata 6s:

 10 thrusters, 95/65

15 sumo dl hp

3 min rest

Tabata 6s

Abmat

supers

Finisher

1k run/row

reps               Movement             weight	1	2	3	4	5	...	↓split totals
10 thrusters  95/65
15 s dl hp
3 min rest; tabata 6s	1	2	3	4	5	6
abmat
supers
round splits →

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

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