10 14

                           2013

Warmup:   

5 rounds

5 squats

25 jumprope

Strength:           

100 hang power cleans

Workout:

21  15  9  15  21:

Wallball, 20/15

Bx jump, 20
Burpees

see 8 29

Finisher

Interval rowing

reps               Movement             weight	21	15	9	15	21	↓split totals
Wallball
Bx jump Burpees
round splits →

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

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