3 27 - BAr

                             2014

Warmup:

2 rounds:

30 dbl unders or 100 backward jope

20 goblet squats

10 passthrough

Workout: BAr

3 Rounds:

 Without releasing either bar:

5 chinups

5 knees to elb

5 toe to bar

OH Lunge, standing, 55/35 bar

5 burpee bonus for each release.

Finisher

Interval rowing

reps               Movement             weight	1	2	3	↓split totals
5 chinups
5 knees to elb
5 toe to bar
OH Lunge, standing,
round splits →

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

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