9 30 - JCa

Mon 9 30                            2013

Warmup:   

2 rounds

20 passthroughs

10 pushups

10 rows

10 squats

Then

100 double unders

Strength:

36 chinups

Workout: JCa

Rounds in 26:

100m run

10 plate squat, 45/25

10 abmat

11 burpees

Finisher

goals

reps               Movement             weight	1	2	3	4	...	↓split totals
100m run
10 plate sq
10 abmat
11 burpee
round splits →

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

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