9 10

                           2013

Warmup:   

3 rounds:

 20 shoulder passthrough stretch w pvc pipe

10 OH squat  

Strength:              

Back Squat 3-3-3

Workout:

5 Rounds:

  100 m plate carry (45/25),

30 sec L sits,

6 turkish get ups (53,35)

Finisher

Replace paraletes to window

Goals

Interval rowing

reps               Movement             weight	1	2	3	4	5	↓split totals
100m plate carry
30 sec L-sit
6 turkish getups
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)