10 1

                 2013

Skills warmup

Workout:

50 pushups, then

5 Rounds:

 50m OH walking lunge, (26/18)

15 kn-elb

15 wallball, 20/15

SEE 8 27 12

Finisher

Clean &  jerk

interval rowing

reps               Movement             weight	1					↓split totals
50 pushups
	1	2	3	4	5
50m OH wlunge, 26
15 kn-elb
15 wallball, 20
round splits →

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

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