10 16

                         2013

Warmup:   

200 j rope

Buy‑­­in:           

2 rounds

30 sec L-sit

30 sec super hold

Workout:

ALTAP:

1000m run or row

Strength cycle deadlift (2 min rests)

1000m

Strength squats

1000m

22 turkish getups, 53/35

Finisher

---

reps               Movement             weight	1	↓split totals
1000m run or row
dl
1000m run or row
sq
1000m run or row
Turkish getup
round splits →

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

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