9 24 - str/ivana

Skills warmup

 Strength: cycle

5x5 or 3x20:

 Either squat or deadlift cycle

Workout:  IVANA

3 Rounds:

20 sec L-hold

16 OH bx step

12 kbell swings

30 sec superhold

20 abmat

10 burpee, straight-arm, twist

2 min rest, then

6 rowing intrvals  (w 20 sec rest)

female: 100m rowing

male: 20 s dl hp, 55 lb

reps               Movement             weight	1	2	3	4	5	6	↓split totals
20 sec L-hang
16 OH bx step
12 kbell swings
30 sec superhold
20 abmat
10 burpee, twist
2 min rest, then 6 rowing intervals
100m w 20 sec rest
round splits →

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

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