12 12

                     2013

Warmup:   

100 jump rope

30 abmat

30 supers

Workout:

Tabata 8s:  

Squats

3 min rest, then

JT - 21 15  9:

Handstand pushups

Ring dips

Pushups

Finisher

Turkish getups

reps               Movement             weight	1	2	3	...	8	↓split totals
Tabata squats
2 min rest	21	15	9
Handstand p up
Ring dip
pushups
round splits →

   

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

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