11 18

                          2013

Warmup:  

2 rounds

10 passthroughs

50 jump rope

Strength:     Wendler 5 3 +

Bench press

Workout:

7 Rounds:

7 deadlift, BW – 2/3 bw

7  hips to bar

Finisher

3x5 OH press

L-sits

reps               Movement             weight	1	2	3	...	7	↓split totals
7  DL
7 hip to bar
round splits →

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

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(626) 863-0008 (business)              (818) 939-1188 (scheduling)