12 24

                          2013

Warmup:  

2 rounds

75  jump rope

4 turkish getups

12 squats

Workout:

Rounds in 24 min:

20 abmats

16 kbell swings, 53/35

12 burpees

8 chinups

400m run

Finisher

Interval rowing

reps               Movement             weight	1	2	3	...	...	↓split totals
20 abmats 16 kbell swings 12 burpees 8 chinups 400m run
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)