1 16

                          2014

Warmup:   

2 rounds

50 j rope

10 passthrough

5 burpees

10 ring rows

                                                                                           

Buy‑­­in:           

2 min L-hang

Workout:

5 Rounds:

10 deadlift, bw, 2/3bw

20 goblet sq, 53/35

20 pushups, slap

100m run

Finisher

stretch

reps               Movement             weight	1	2	3	...	5	↓split totals
10 deadlift, bw, 2/3bw
20 goblet sq, 53/35
20 pushups, slap
100m run
round splits →

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

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