8 15

                            2013

Warmup:   

 3x10 OH Sq  

400 m run

Strength:           

DL 3-3-3-3-3

 “Buy In”:           

 4 tabata rounds, bx jump, 20/16

Workout:

21 15  9:

 S DL HP, 115/85

Hang Pw Cl

 Front Sq 

Finisher

---

reps               Movement             weight	21	15	9	↓split totals
S dl hh
HP cln
Frnt sq
round splits →

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

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