7 3

                            2013

Skills warmup

Workout:

ALTAP:

 Tabata 8s

Pushups

Abmats

2 min rest

400m run, then

21  15   9

Hang cleans, 95/65

Burpees

Then

400m run

Finisher

---

reps               Movement             weight	1	2	3	...	8	↓split totals
Tabata pushup
Abmat
Rest, RUN, then 12 15  9	21	15	9
Hang cln / burpees
RUN
round splits →

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

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