12 17

                      2013

Warmup:   

2 rounds

10 passthrough

30 sec RL planks

30 sec L-hang

Buy‑­­in:           

2 rounds

50 tuckjumps

20 burpees

Workout:

4 Rounds:

400m ball carry, 20/15

20 wall ball

10 knees to bar

Finisher

3x5 DL

reps               Movement             weight	1	2	3	4	↓split totals
400m ball carry
20 wall ball
10 kn to elb
round splits →

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

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824 Hollywood Way, Burbank, CA 91505

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