12 19

Th            12 19                         2013

Warmup:  

2 rounds

Passthroughs

Ham stretch

45 R-L planks

45 L-Hang

Buy‑­­in:           

400m run/row

Workout:

10 Rounds:

3 muscle ups

(sub: 9 chins & 9 ring dips)

10 burpees

Finisher

1k run / row

reps               Movement             weight	1	2	3	...	10	↓split totals
3 muscle up
10 burpees
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)