4 22 - Ivan

Skills warmup

Workout: IVAN

2 Rounds (plus final OH press):

50 OH press, 45

50 ring rows, 45 deg

50 push up, knees

50 ring rows, 45 deg

50 ring dips, elbows
--
final round, 50 OH press

Finisher

Heavy hold
or
deadlift / squats

reps	Movement                 weight	1	2	↓ split totals
50 OH press, 45
50 ring rows, elb, 45 deg
50 push up, knees
50 ring rows, 45 deg
50 ring dips, elbows -- 50 OH press, 45
	round splits →

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

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