1 6

                        2014

Warmup:  

2 rounds

10 passthroughs

10 double under (practice)

 45 sec L-hang

Workout:

4 Rounds, 2 min rests:

100m run

20 burpees

20 tuckjumps

10 OH press, 115/85

20 deadlift, same

Finisher

2 rounds:

5 chinup negatives

Max iron cross

reps               Movement             weight	1	2	3	4	↓split totals
100m run
20 burpees
20 tuckjumps
10 OH press, 115/85
20 deadlift
round splits →

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

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