4 30 - Skinny Legs

                          2014

Warmup:

3 rounds

22 double unders

10 passthru

100m run

20 sec handstand

Strength:    

Squats

3x20 or 3x5

Workout:  Skinny Legs

Rounds in 20:

 10 ring dips

10 highpulls 95/65

10 OH press 95/65

10 chinups

15 pushups

15 ring rows

Finisher

Interval rowing

reps         Movement        weight	1	2	3	4	...	↓split totals
10 ring dips 10 highpulls 95/65 10 OH press 95/65 10 chinups 15 pushups 15 ring rows
round splits →

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

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