10 23

Warmup

20 passthroughs

300 jumprope

20 passthroughs

Workout:

6 rounds:

10 pushups

20 swings, 53/35

30 squats

Finisher:

deadlifts with trap bar
GHD situps
GHD back extensions

reps	Movement        weight	1	2	3	4	5	total splits ↓
10 pushups
20 swings
30 squats
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

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