8 21

                             2013

Warmup:   

Bear crawl length of gym & backwards

10 push ups

10 squats

Strength:           

 5   mil press

5 pushpress, 10 lb more

amrap Push Jerks, 10 lb more

Workout:

Amrap:

  

  1k run

75 each of: Pushup (slap) / Abmat / Squat,  any order

1k run   

50 each: Pushup (slap) / Abmat / Squat,  any order

1k run

  200 double unders OR 600 singles

Finisher

---

reps               Movement             weight	1	↓split totals
1k run
75s
1k run
50s
1k run
jumpropes
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)