8 14

                              2013

Warmup:   

2 rounds: 10 wall squats; 7 burpees; 100m run.

Strength:           

5x5 front squats

Workout:

 100 “unbroken” chinups or ring rows

                     (5 burpees for each rest)

100 “unbroken” swings, 44/26

(5 burpees for each rest)

1k run

Finisher

---

reps               Movement             weight	1	↓split totals
100 unbroken chins or rows (5 burpees)
100 unbroken chins              (5 burpees)
1k 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 (business)              (818) 939-1188 (scheduling)