9 16

 Mon     9 16                       2013

Warmup:   

3 rounds

Shoulder passthroughs

10 OH squat

Workout:

4 Rounds:

10 burpees with 180 twist

20 abmat

30 sec superman hold

10 swings, 53/35

20 OH bx step, same

30 sec L-hang

2 min rest, then

6 rounds:

Women: interval rowing, 100m w 20 sec rest

Men: 20  s dl hp, 75lb,  20 sec rests

reps               Movement             weight	1	2	3	4			↓split totals
10 burpees with 180 twist
20 abmat
30 sec superman hold
10 swings
20 OH bx step, same
30 sec L-hang					5	6
Interval row - or -  s dl hp
round splits →

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

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