11 26

                          2013

Warmup:   

4 rounds

15 sq

10 ring rows

Strength: Wendler           

deload

Workout:

20 minutes:

100m run

10 bx jum, 24/20

10 dips

15 abmat

Finisher

stretches

reps               Movement             weight	1	2	3	...	...	↓split totals
100m run
10 bx jmp,
10 dip
15 abmat
round splits →

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

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